Light sets your clock
Daylight in the morning and little bright light in the evening keep your internal clock on track. Bright screens late in the evening can delay melatonin.
Do blue light glasses work? →Home / Sleep
Better sleep with simple biohacks
Sleep is the foundation of all biohacking. Good sleep gives you better memory, mood, immune function and recovery. Here are the principles behind better sleep, habits you can test this week, and the tools biohackers use.
Four principles
01
02
Fixed times
Going to bed and getting up at the same time every day, weekends included, makes it easier to fall asleep and wake up.
What is biohacking? → 03
A cool, dark bedroom
Your body temperature drops as you fall asleep. A cool, dark and quiet bedroom makes that easier.
Mouth taping for sleep → 04
Wind down before bed
A fixed evening routine with slow breathing, reading or a warm shower tells your body that night is coming. A sauna in the evening helps many people sleep deeper.
Sauna benefits →Try this for a week
Test what works for you. Pick one or more habits, try them for seven days and notice how you sleep and how you feel in the morning.
- Get outside in daylight within an hour of getting up
- No caffeine after 2 pm
- Dim the lights and wear amber glasses for the last two hours before bed
- Keep the bedroom cool, around 16–19 °C (60–66 °F)
- Leave your phone outside the bedroom
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Articles about sleep
All articles →
Do blue light glasses work? What the research says
Blue light glasses don't help eye strain, but amber glasses in the evening helped people with insomnia sleep longer. When they work and when to wear them.
Mouth taping for sleep: does it work, and is it safe?
Mouth taping keeps your lips closed at night so you breathe through your nose. What studies show about snoring and sleep apnea, and who should avoid it.
Sauna benefits: what the research says
Regular sauna use is linked to a healthier heart, lower blood pressure and better endurance. Seven sauna benefits, what studies show, and how to start.
Biohacking supplements: what's worth taking
Vitamin D, magnesium, creatine, ashwagandha, NMN: the ten most popular biohacking supplements, what the research shows for each, and how to choose.
Read about the profiles
- Dave Asprey → TrueDark and sleep hacks