Biohacking Sleep: Tips to Optimize Your Rest

What is Biohacking?

Biohacking is a way for us to experiment with our biology so that we can improve the capabilities of our bodies. There are many different approaches to biohacking, including dietary, lifestyle, and body modifications. You can apply these techniques to almost any aspect of your life that you want to improve, especially your sleep. 


Why Is Sleep Important?

We all know that sleep is essential, but do we know why? Not getting enough sleep can be linked to a whole host of health factors such as obesity, poor appetite, and depression. For adults, getting 8 hours of quality sleep can improve your immune function, athletic ability, and diet. Not only can sleep improve your physical health, but it can also boost mental health. In turn, increased concentration and mood can increase your overall productivity.


Biohacking Sleep

So we know that sleep is vital. We also know that we can use biohacking as a technique to improve virtually any bodily function. Therefore, putting the two together can lead to optimal performance. Here are some simple tips that will have you biohacking sleep in no time! 


1. Limit blue light exposure 

Blue light prevents your body from producing about 50% of its melatonin, which is an important hormone that allows you to feel sleepy and ready for bed. Aim to shut down all of your devices around 30 minutes before your bedtime. If this still doesn't work, try taking melatonin supplements to help you fall asleep. 


2. Schedule your sleep 

To optimize your rest, you should try to sleep and wake up at the same time every day. Doing so helps your body align itself with your natural circadian rhythm. Once your body is in a regular sleep schedule, it will improve the quality of your sleep.


3. Switch up your diet 

Eating a healthy, vitamin-rich diet can contribute to better, deeper sleep. For example, potassium, which can be found in avocados, allows you to remain asleep (so pay extra for that guac!). Magnesium can also help to enhance your sleep, which is in leafy greens such as spinach, or fruits such as bananas. 


4. Exercise 

What better way to fall asleep than to tire yourself out? Routine exercise can help you fall asleep 55% faster, and the amount of time you spend sleeping can also increase by 18%.To get the best rest, exercise the morning or early afternoon. Exercise triggers your adrenaline to activate, which prohibits you from getting a good night of sleep. Therefore, working out long before bed allows adrenaline to release.


5. Stay hydrated 

Surprised? While sleeping, you not intaking water for 8+ hours. While asleep, you naturally lose some bodily fluids through breathing. Additionally, dehydration before bed can lead to decreased alertness, energy, and cognitive performance the next day. Ways to combat this? Get in your recommended daily water amount during the day. You can even try wellness IV therapy if you’re in need of an extra hydration boost. 

It’s safe to say that sleep serves as the foundation for our energy stores. With these tips, you’re well on your way to not only biohacking sleep, but also improving your whole, have fun snoozing!


This article was written by Baasimah Sabir from 



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