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The Biohacker’s Guide to Better Sleep

The Biohacker’s Guide to Better Sleep

You’ve likely heard the term “biohacking” in recent months. 

But what does this trendy buzzword truly mean? 

Biohacking refers to testing out new techniques that may help you “hack” your health. Many people self-experiment with different health practices to enhance their wellness. 

A large pillar of wellness? Sleep quality. 

Most of us don’t get enough quality sleep. 

In fact, up to 15 percent of U.S. adults have insomnia that negatively affects their daytime activities, while one in three adults say they sleep less than seven hours per night. 

Without proper sleep, our quality of life suffers. Lowered immunity, brain fog, poor cognitive function, and cardiovascular issues are just some of the risks associated with sleep deprivation. 

Luckily, certain biohacking techniques promote improved sleep. 

Biohacking Your Sleep

Many biohackers monitor their sleep patterns with sleep trackers to keep an eye on metrics like sleep quality, duration, brain activity, heart rate, snoring, and body movement. 

Aside from tracking sleep patterns to find out what works and what doesn’t, certain biohacking supplements commonly come into play when it comes to improving sleep quality. 

Lightbulbs around brain

Vitamins and supplements not only fill in dietary and nutritional gaps, but they can also help many people make proactive lifestyle improvements for better mental and physical performance. 

While the jury’s still out on which biohacking tactics are more effective than others, certain vitamins and supplements have shown promise for boosting cognition, immunity, and sleep health.

Nootropics refer to some of the most common types of biohacking supplements people seem to swear by when it comes to hacking their sleep. 

Nootropics: “Smart Drugs”

Nootropics are a group of substances known for enhancing mental stamina, memory, and focus. 

Your morning cup of joe that keeps you sharp each morning could technically be classified as a nootropic. 

However, caffeine-free nootropic supplements don’t lead to that afternoon crash that your morning coffee typically causes. 

Nighttime nootropics like lemon balm work to relieve anxiety and stress to help promote restful sleep. 

Man lying on bed

This calming herb with a lemon scent encourages blood flow and relaxation that helps encourage the onset of that comfy, tired feeling that makes hitting the hay easier than ever. 

Lemon balm increases Gamma-Aminobutyric Acid (known as GABA), a neurotransmitter that helps quiet down the nervous system. 

Research suggests that low GABA causes higher rates of insomnia when compared to individuals with normal GABA levels. 

Sleep nootropics help to support positive brain function the next morning by helping you to harness the power of nighttime restoration. 

Yet another biohacking supplement known for boosting sleep quality? Melatonin. 

Melatonin: Nature’s Sleep Aid

Melatonin is a sleep hormone naturally secreted by the pineal gland each night. 

Supplementing melatonin can help whip your sleep schedule back into shape after short-term periods of insomnia or jet lag. 

Morning sunlight exposure can help you hack your way to better circadian function and melatonin levels, too. 

Our bodies run on a 24-hour clock that controls hormones, appetite, and our sleep-wake cycle. 

Research has found that by viewing sunlight first thing in the morning, the body slows down melatonin production to help you feel more alert at the beginning of the day. 


@somnifix Timing of exercise, food intake, and sunlight exposure help to set our internal clock ☀️🏋️🥙 #hubermanlab #andrewhuberman #nueroscience #biohack #learntok #sleepscience ♬ Sarah - Alex G


In contrast, this morning light exposure later helps the brain ramp up melatonin production at night once the sun goes down, bringing on the feeling of grogginess you’ve been chasing. 

Coupling biohacking supplements like melatonin with specific lifestyle choices (like a blast of cold water at the end of your morning shower) can take your efforts to the next level. 

Brr! (Cold Therapy)

Just a quick blast of cold water at the end of your shower is being touted as the ultimate biohack by some experts. 

Cold water therapy is known to boost recovery and lower inflammation while offering generous mental benefits in the process. 

Some studies suggest that cold water exposure boosts metabolic output by activating our brown fat cells known to enhance thermogenesis. 

Ice bath

Moreover, it’s thought that cold water emersion stimulates leukocytes, white blood cells known to fight off viruses and bacteria.

Cold therapy may even improve circulation by temporarily reducing blood flow to our muscles. 

By blasting yourself with cold water in the morning, you’ll feel more productive during the day and therefore, more tired come nightfall. 

Once it’s dark, switch all of your bright lights off and opt for red light exposure instead. 

The Importance of Red Light

Bright, blue light emitted by our electronics is proven to keep us awake at night.

Our brains confuse these wavelengths of light for sunlight, tricking the pineal gland into holding off on melatonin production. 

Graphic showcases how blue light affects circadian rhythm.

Red light, however, has no effect on the circadian clock. Therefore, by using dim red lights at night, your sleep patterns will remain unaffected. 

Moreover, red light is often used in therapeutic settings to treat chronic inflammation and speed up wound healing. 

The bottom line? You can’t go wrong by opting for red light in the evening instead of your usual bright overhead lights. 

When you’re finally ready to hop into bed, add in the ultimate biohacking supplement to perfect your recipe for optimal sleep: mouth tape!

Mouth Tape - The Ultimate Biohack

Check in on your breathing right now. Is your mouth open? If so, you’re not breathing efficiently. 

Even if you aren’t mouth breathing right now, you may mouth breathe during sleep. 

This causes over-breathing, poor oxygenation, and snoring, which disrupts sleep. 

Conversely, nasal breathing enhances oxygenation, reduces snoring, and activates our parasympathetic response known to cause deeper sleep. 

When we nasal breathe during sleep, we bypass the harmful effects of open-mouth snoring that wake us up throughout the night. 

Man uses mouth tape for improved sleep

Mouth tape ensures that you’re nasal breathing even while you dream. It gently seals the lips shut, making open-mouth breathing and snoring impossible. 

Before you grab the nearest tape, watch out! The chemicals in the adhesives of most tapes aren’t skin-safe. 

SomniFix was designed with all skin types in mind. Our strips are hypoallergenic, latex-free, and gluten-free. 

Moreover, our patented central breathing vent ensures that you’ll acclimate to the sensation of overnight mouth taping – no panic added. 

Hack your way to your best sleep yet with the ultimate biohacking supplement of them all: SomniFix!

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