- April 4, 2025
Insomnia is a significant challenge for many high-achieving, type-A individuals. Some struggle to fall asleep, while others can’t stay asleep. Fortunately, there are ways to hack your sleep, making it easier to fall asleep quickly and sleep more efficiently. Drawing from years of self-experimentation, research, and biohacking, here are some strategies to optimize your sleep.
Unoptimized sleep can consume about 40% of your life if you sleep as much as your body allows without an alarm clock. By reducing sleep to 20% of your life, you can still get around 5 hours of sleep per night. This reduction can give you an additional 16 years of waking life if you live to be 80. Imagine what you could achieve with that extra time—earning multiple PhDs, pursuing another career, or simply enjoying more leisure activities.
Optimizing sleep truly works. My experience, which includes running strategy for billion-dollar companies, writing books, and advising startups, has been significantly enhanced by sleeping less. This has given me an extra eight years of productivity in the first half of my life. Proper sleep is rejuvenating, and profound dreams make life interesting. It’s possible to reap all the benefits of sleep in less time, making insomnia a thing of the past.
If you can’t fall asleep, there are typically three reasons: not being tired, distractions, or a biological issue like sleep apnea. In my approach, sleep is a conscious act, not something that just happens. Here are some strategies to ensure you’re tired when it’s time to sleep.
To make yourself tired, avoid certain activities and substances before bed. Here are some tips:
Magnesium glycinate is highly recommended for its calming effects and high absorption rate.
It’s best to take magnesium 1-2 hours before bedtime to help relax your muscles and mind.
Binaural beats work by playing slightly different frequencies in each ear, which can help induce a state of relaxation and improve sleep quality.
They can help reduce anxiety, improve relaxation, and promote deeper sleep cycles.
Many users report improved deep sleep and reduced sleep disturbances when using binaural beats.
A biphasic sleep schedule involves splitting sleep into two segments, typically with a long sleep period at night and a shorter nap during the day.
Polyphasic sleep involves multiple sleep periods throughout the day, rather than one long sleep period at night.
Yes, collagen contains glycine, an amino acid that can promote relaxation and improve sleep quality.
Collagen supplements can help you feel more relaxed and ready for sleep due to the presence of glycine.
Red light therapy can help regulate your circadian rhythm and improve sleep quality by reducing blue light exposure.
Vitamin D plays a role in regulating sleep patterns and deficiencies can lead to sleep disturbances.
While vitamin D is essential for sleep regulation, excessive amounts can disrupt sleep patterns.
Most adults need between 7-9 hours of sleep per night for optimal health and functioning.
For some people, 6 hours may be sufficient, but most adults require 7-9 hours for optimal health.
Popular sleep tracker apps include Sleep Cycle, Pillow, and Oura Ring, which offer comprehensive sleep analysis.
Gradually adjust your bedtime, avoid caffeine and electronics before bed, and create a consistent sleep routine.
Yoga nidra is a guided meditation practice that promotes deep relaxation and can improve sleep quality.
MCT oil can provide a steady source of energy and support brain function, which may indirectly improve sleep.
Sleep gummies, often containing melatonin or other sleep aids, can be effective for improving sleep onset and quality.
Sleeping on an incline can reduce acid reflux, improve breathing, and enhance overall sleep quality.
nataly@bioupgraded.com
@bioupgraded
Dallas, TX, USA
