We unpack why setting up your sleep space is key and how mHBOT can help you get the rest you need.

Sleep often takes a backseat to daily demands and wellness priorities, however its significance on our overall wellbeing cannot be overstated. Quality sleep is not merely about resting; it plays a crucial role in physical health, emotional balance, and cognitive function. Establishing a harmonious sleep routine is vital for maintaining our circadian rhythm — a natural process that regulates our sleep-wake cycle. Disruptions can lead to various health issues, including insomnia, anxiety, and diminished cognitive performance. By prioritising sleep hygiene and understanding the rhythms of our bodies, we can significantly improve our overall wellbeing. 

To enhance your sleep quality, incorporating innovative tools like AirPod’s mild Hyperbaric Oxygen Therapy (mHBOT) can be a game-changer. This modality not only promotes relaxation but also optimises your nighttime renewal.

Read on to discover more about how mHBOT can support your sleep as well as the other tools  you can implement to optimise your nighttime renewal and wellbeing.

Setting up your sleep space & routine

Creating the right sleep environment is paramount for achieving a restful night's sleep. Here are some key elements to consider:

• A Cool Room Temperature: A cooler room temperature facilitates the natural drop in body temperature that is associated with sleep onset. Aim for a comfortable range, typically between 60-67°F (15-19°C).
• Block Out Light: Darkness signals to your body that it’s time to wind down. Invest in blackout curtains to eliminate external light sources and limit screen time at least 1 hour before bed. 
• Remove Unwanted Noise: Consider using a white noise machine or earplugs to block out disruptive sounds, fostering a more serene sleeping environment.
• Incorporate Aromatherapy for Relaxation Benefits: Scents like lavender and chamomile can create a calming atmosphere. Essential oil diffusers or pillow sprays can be effective tools for promoting relaxation.
• Test Methods of Relaxation: Instead of making falling asleep your goal, it’s often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.
• Don’t Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.
• Try incorporating magnesium or other supplements to support your sleep: Magnesium is particularly renowned for its calming properties and ability to support the circadian rhythm. Foods rich in magnesium such as leafy greens, nuts, and seeds are excellent additions to your diet. Supplements from reputable brands like The Gut Co can also be beneficial, helping to induce sleep, reduce mild anxiety and improve overall sleep quality.

How mHBOT can support your sleep

AirPod’s Mild Hyperbaric Oxygen Therapy provides a unique approach to enhancing sleep. A recent study by University of Alberta neuroscientists found that high levels of oxygen can keep the brain in deep, restorative slow-wave sleep. By administering oxygen, researchers observed that the brain shifted from active sleep to a deactivated slow-wave state. When the oxygen was removed, the brain returned to active, rapid-eye-movement (REM) sleep.  Hyperbaric oxygen therapy (HBOT) can also promote deep, restorative sleep by increasing oxygen levels in the body, contributing to overall recovery, health and relaxation benefits.

For optimal results, consider a protocol of 2 to 3 AirPod mHBOT sessions a week, particularly in the hours leading up to bedtime, to maximise relaxation and restorative benefits. By integrating mHBOT into your routine, you may unlock deeper, more restorative sleep that helps support your body temperature levels for a restful sleep state.

Utilising habit stacking to create a positive sleep routine

Creating a positive sleep routine can be seamlessly integrated through habit stacking, a concept popularised by James Clear in his book Atomic Habits. By linking new, beneficial habits with existing ones, you can develop a consistent nighttime ritual.

For instance, instead of scrolling through your phone before bed, set a goal to read for 15 minutes. Additionally, establishing a morning routine that includes outdoor activities or walking your dog can encourage you to view sunlighten within 30-60 minutes of waking to wake up your circadian clock.. This not only helps regulate your circadian rhythm but also sets a positive tone for the day, promoting better sleep at night.

Incorporating these tips into your nightly routine may profoundly enhance your sleep quality and overall wellbeing. From optimising your sleep environment and diet to embracing AirPod mHBOT sessions, every small change can make a significant difference. 

As you embark on this journey toward better sleep, consider adding mHBOT to your wellness toolkit to unlock deeper, restorative sleep. 

"The sleep toolkit to help you optimise your night-time renewal and wellbeing"