During a live stream of my sleep, it unexpectedly cut out after 59 minutes because I finally fell asleep soundly! I’ve battled with sleep issues for years, which led me to discover I have moderate to severe sleep apnoea in 2021 after an overnight lab test. Since then, I’ve invested around $18,000 trying out 21 sleep hacks and even live-streamed my sleep to track my progress. Now, I regularly achieve perfect sleep scores and have found ways to replicate these results more affordably. If you’re thinking about investing in your sleep, Black Friday sales might be a great chance to start. Many of us are trapped in a cycle of poor sleep due to various pressures. Despite trying many methods, nothing worked for me until I combined ancient wisdom with modern technology to optimize my sleep environment and routine. Here’s a breakdown of the hacks I tried, including costs in AUD: 1. Eight Sleep mattress cooling system (about $7,000): Aids in deeper sleep by cooling the environment. 2. SOMA Dental Appliance ($2,000 to $5,000): Helps relieve sleep apnea symptoms. 3. CPAP machine ($1,300-$1,900): Improves breathing during sleep. 4. Memory Foam Mattress and Pillow ($1,320): Supports spinal alignment. 5. Muse Headband ($300-$500): Reduces stress and anxiety, enhancing sleep. 6. Wearable Tech like Apple Watch, Oura Ring, Whoop ($60 - $1,400): Provides sleep data insights. 7. Phillips Hue Play light set to orange ($240): Used during the last two hours of the day. 8. Vively Glucose monitoring ($199): Maintains blood sugar levels for better sleep. 9. Sauna sessions ($45 each, three times a week): Reduces stress and improves relaxation. 10. Ear Plugs ($70): Creates a quieter sleep environment. 11. Sleep Mask ($65): Blocks out disruptive light. 12. Supplements like melatonin and magnesium ($35): Promotes relaxation and better sleep. 13. 10,000 Lumens Light Panel ($31): Regulates circadian rhythm upon waking. 14. Air conditioning: Keeps room temperature between 18-20 degrees. 15. Consistent sleep and wake times: Midnight to 7:30 am daily. 16. No Alcohol: Reduces sleep disruptions. 17. No Caffeine: Avoided caffeine for two weeks. 18. Regular Exercise: Aids in REM sleep. 19. Time spent in nature: 210 minutes per week, often during walking meetings. 20. Limited screen time: No screens at least one hour before bed. 21. Early dinner: Prevents indigestion and promotes better sleep. The results varied, but overall, these hacks transformed my sleep quality. For those on a budget, here are three cost-effective hacks that made a significant difference: 1. Consistent Routine: Maintaining regular sleep times costs nothing and is very effective. 2. Screen Curfew: Limiting screen time before bed helps in falling asleep faster. 3. Temperature Control: Keeping the room cool and dark enhances sleep quality. After experimenting for months and even sharing the process live, I’ve learned that excellent sleep is achievable for everyone. Start small, monitor your progress, and focus on consistency. Small changes can make a big impact, whether it’s an advanced mattress or just stepping away from screens. If you’re struggling with sleep, trust me, the effort is worth it. Waking up refreshed and ready is the best feeling. Feel free to ask me anything about my experiment in the comments!
Interesting post! Those prices seem really high, especially the sauna. I have one at home that’s much cheaper to run. Also, which wearables would you recommend for tracking sleep?
Haven said:
Interesting post! Those prices seem really high, especially the sauna. I have one at home that’s much cheaper to run. Also, which wearables would you recommend for tracking sleep?
You’re right about the sauna costs; mine is pricier because it’s a private facility with its own shower. For wearables, I find WHOOP to be the most comfortable for sleep. It tracks a wide range of activities and uses a USB-C charger, which is super convenient.
Haven said:
Interesting post! Those prices seem really high, especially the sauna. I have one at home that’s much cheaper to run. Also, which wearables would you recommend for tracking sleep?
Wearables generally aren’t very accurate for sleep tracking. I’d suggest looking up more info online before buying one.
@Harlan
That’s true, but even imperfect data can help you notice the effects of bad habits on your sleep. It’s all about making gradual improvements.
I can relate! Managing your sleep apnea is crucial. I find that a consistent sleep schedule and reducing screen time before bed are very effective. If anyone wants to discuss more about sleep hacks, feel free to reach out!
Is there a free version of these hacks?
Scout said:
Is there a free version of these hacks?
Absolutely! Many effective hacks are low-cost or free. Prioritize consistent sleep times, daily movement, and reducing caffeine and alcohol. Simple changes like using an eye mask and earplugs can also make a big difference.
@Teal
Thanks for the tips!
Thanks for sharing. I think I might have sleep apnea, but I’m struggling to get my doctors to take it seriously.
Darcy said:
Thanks for sharing. I think I might have sleep apnea, but I’m struggling to get my doctors to take it seriously.
You can take matters into your own hands with an at-home test from some pharmacies. It’s not as comprehensive as a lab test, but it can still provide valuable insights.
@Teal
That’s not an option where I live, unfortunately.
This is a great post! Did you track everything manually, or did you use any apps? I use a free app called OptiSelf Sleep, which has helped me a lot. I’ve found that cold plunging during the day lets me sleep really well.
@Marley
I used several devices like WHOOP, Apple Watch, Oura, and Eight Sleep to track my progress. Thanks for the app recommendation! I also do cold showers or ice baths on sauna days, which helps a lot.
Thanks for this! I had a sleep study done for apnea but couldn’t sleep well that night. Waiting for the results now.
Westley said:
Thanks for this! I had a sleep study done for apnea but couldn’t sleep well that night. Waiting for the results now.
Hang in there! Discovering I had sleep apnea was a game-changer for me. Using a CPAP machine has significantly improved my sleep and overall health.