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Biohacks – simple biohacks for sleep, energy and health

Right now it's ·

Morning

Get outside in daylight within 30 minutes of waking up.

Morning light gives your internal clock a clear start signal, which makes it easier to fall asleep tonight.

Midday

Have your coffee now, and put your hardest work here. Get outside before lunch: a walk, a workout or a cold dip.

Drink coffee before lunch, not in the afternoon. Work in 50-minute blocks with your phone in another room. Daylight in the late morning keeps your rhythm stable on weekends too. Get up around your weekday time and Monday gets easier.

Afternoon

No more coffee today. Take a walk in daylight instead.

Caffeine lingers for hours. Stopping after 2 pm makes it easier to fall asleep tonight.

Evening

Take a short walk after dinner. A sauna session fits well now.

A 10-minute walk after a meal smooths out your blood sugar through the evening.

Late evening

Dim the lights and put on amber glasses.

Less bright light in the evening lets melatonin rise, so you fall asleep more easily.

Night

Sleep in a cool, dark and quiet room.

Your body temperature drops as you fall asleep. A cool, dark bedroom helps it along.

A good day

An example, not a rulebook

The times are a starting point. If you train best in the morning or work shifts, move the habits to where they fit. What matters most is light early in the day, less light in the evening, and regular times.

06:00–10:00
Morning Now

Get daylight

Get outside in daylight within 30 minutes of waking up.

10:00–14:00
Midday Now

Coffee and deep work Out in daylight

Have your coffee now, and put your hardest work here. Get outside before lunch: a walk, a workout or a cold dip.

14:00–17:00
Afternoon Now

Caffeine cut-off

No more coffee today. Take a walk in daylight instead.

17:00–21:00
Evening Now

Sauna and a walk

Take a short walk after dinner. A sauna session fits well now.

21:00–23:00
Late evening Now

Dim the lights

Dim the lights and put on amber glasses.

23:00–06:00
Night Now

Cool and dark

Sleep in a cool, dark and quiet room.

Gear for right now

Changes with the time of day

No gear needed for this part of the day. Daylight, a walk and good timing do the job.

TrueDark Daylights

TrueDark Daylights

Buy ↗ TrueDark · Yellow lenses for screen time

No gear needed for this part of the day. Daylight, a walk and good timing do the job.

No gear needed for this part of the day. Daylight, a walk and good timing do the job.

TrueDark Sunsets

TrueDark Sunsets

Buy ↗ TrueDark · Amber lenses for the evening TrueDark Twilights

TrueDark Twilights

Buy ↗ TrueDark · Red lenses for the last hour
TrueDark Twilights

TrueDark Twilights

Buy ↗ TrueDark · Red lenses for the last hour

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