In a world where optimization is the buzzword, biohacking offers simple yet powerful tools to unlock your full potential. Learn these 3 simple biohacks and how to make them stick, and you’ll be well on your way to a happier, healthier life.
1. Morning Ritual: Cold Showers for a Refreshing Start
Biohack: Cold showers have gained popularity for their potential health benefits, from improved circulation and reduced muscle soreness to increased alertness and stress resilience. In a recent study by Bournemouth University, participants felt more active, alert, attentive, and proud after having a cold-water bath. The results indicated that short-term whole-body cold-water immersion may have integrative effects on brain functioning, contributing to the reported improvement in mood.
How to Stick with It: Start by incorporating short bursts of cold water at the end of your regular shower, gradually increasing the duration. Consistency is key, so make it a non-negotiable part of your morning routine. To make the process more enjoyable, consider pairing it with a favorite energizing playlist or practicing mindfulness while under the cold water. After the cold shower, you should feel the effects for hours. Researchers have found that cold water plunging can increase blood concentrations of dopamine — another so-called happy hormone made in the brain — by 250% [National Library of Medicine].
Read: Cold Plunging Health Benefits, Techniques, and Safety
2. Tech-Free Time: Unplug for Improved Sleep
Biohack: Reducing screen time before bed can positively impact sleep quality. Screens emit blue light, which can interfere with the body’s natural production of melatonin, a hormone that regulates sleep.
Exposure to blue light, especially in the evening, can signal to the brain that it’s time to be awake, making it harder to fall asleep. Scrolling through social media platforms or watching an exciting show stimulates the brain, making it harder to relax and unwind before sleep.
In addition, screen time disrupts the body’s circadian rhythm, which is the body’s internal clock. Looking at screens before bedtime can disrupt this rhythm, leading to difficulties in falling asleep and maintaining a regular sleep-wake cycle.
How to Stick with It: Establish a digital curfew at least an hour before bedtime. Create a relaxing evening routine that doesn’t involve screens, such as reading a physical book, practicing gentle stretches, journaling, or engaging in calming activities. If you must look at your phone, use apps that filter out blue light during the evening to minimize its impact. Consistency is crucial, so aim to make this a daily practice.
Want to learn more tips on how to get quality sleep? Read our helpful guide “How to Get More REM Sleep“.
3. Mindful Eating: Chew Slowly for Better Digestion
Biohack: Mindful eating involves savoring each bite, chewing slowly, and paying attention to the flavors and textures of your food. This practice can enhance digestion, promote mindful portion control, and improve nutrient absorption.
How to Stick with It: Create a mindful eating environment by minimizing distractions during meals. Chew each bite thoroughly, aiming for at least 20-30 chews per mouthful. Start with one meal a day, gradually incorporating the practice into other meals. Consider incorporating mindful pauses between bites to check in with your body’s hunger and fullness cues. Connecting with the sensory experience of eating can transform your relationship with food.
Conclusion
These 3 simple biohacks offer a gateway to a more intentional and optimized lifestyle (as long as you make them stick)! To stick with them, start small, be consistent, and remember that biohacking is a journey, not a destination. Embrace the process of self-discovery and improvement, and celebrate the positive changes you experience along the way. By integrating these biohacks into your daily life, you’ll be on your way to unleashing your full potential and living a more vibrant and resilient existence.
Want to Learn More? Read: How Biohacking Can Improve Your Life
