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HOW TO
How to Hack Your Sleep: The Art and Science of Sleeping
Hack your sleep
Its been shown that quality of sleep matters more than the amount of sleep you ge
t, but what are the best ways to perfect your sleep? This post explains all of t
he biohacks you can do to get the most out of your sleep, such as:
Track your sleep. There are apps that track your sleep quality based on how
much you move during the night, and these apps will help you discover what work
s and what doesnt so you can optimize your sleep patterns.
Make your room as dark as possible. Unplug everything that glows, cover you
r windows with black curtains. Your bedroom may look like it belongs to the Una
bomber, but youll sleep like a baby.
Develop a bedtime routine that starts about 2 hours before bed, and start el
iminating glowing screens then.
As much as you love your energy jolt from Bulletproof Coffee, stop drinking i
t around 2 p.m,
Make sure you go to bed before 11 pm.
Dont exercise within 2 hours before you go to bed.
Consider taking supplements like Magnesium, Collagen and Krill Oil, all of w
hich can improve your sleep in different ways.
Getting good sleep is both an art and a science yet the overwhelming majority of
people have trouble sleeping, even the very high performance people who come to
me for Bulletproof coaching. Even if you had time to sleep an entire 8 hours a
night, would it be optimal, uninterrupted sleep? Would you awake feeling 100%
refreshed?
Either you dont get enough hours of quality sleep, or you get too much sleep and
still wake up feeling groggy and unrested. Indeed, research shows its not the nu
mber of hours of sleep you get that matters the most its the quality of the hours
you are getting. The largest sleep study ever conducted on 1.1 million people
shows that its quality not quantity that matters most! For more research on why
sleep matters so much, visit my past writings on sleep hacking.
This post covers the Bulletproof practices to upgrade your sleep, from getting t
he right food and nutrients to technologies that can improve your sleep itself.
Ive written about some of this before, and this post should sum up your top acti
on items nicely in one place.
The Basics of Sleep That Dont Cost Anything
Whether or not you currently have trouble sleeping, there are several key things
you can easily do to improve your current sleep. These are the most basic yet
most critical hacks that will help you upgrade both the quality and quantity of
sleep so you can optimize your rest every night.
First, sleep in a pitch-black room. Make it as dark as you can possibly make
it. Block all the light sources you can, whether its a curtain or just pinning
up fabric as needed. Seriously, if you live in a city, you need blackout curtain
s that dont allow in all the light pollution. Cover LEDs with black electrical ta
pe.
Start winding down at least two hours before bed. This means less bright lig
hting at night, as well eliminating, or at least dimming, computer screens and T
Vs.
Third, though it may seem obvious, caffeine is not a sleep aid stop drinking
it by 2:00 p.m. each day, or at least 8 hours prior to bedtime (earlier if youre
sensitive to it).
Go to bed by 11:00 p.m. when possible because your body creates a cortisol s
urge after 11 p.m. to keep you awake.
Dont exercise within 2 hours of bedtime, unless its relaxing yoga or something
similar.
These are basics that are easy to implement immediately at zero cost, and they e
nsure youre starting off on the right foot or right side of the bed, rather
Top Hacks for Better Sleep
Even if you read no further, you can implement just these 5 things to dramatical
ly improve your sleep. This is because they prepare your body for sleep hours b
y lowering stress and activity levels in the hours prior to bedtime.
Consider Upgraded Coconut Charcoal when your sleep cycle is disturbed, such a
s in jet lag. When your circadian rhythm is off, your gut bacteria can make more
endotoxins that will slow you down the next day. It makes sense to bind them.
Use Upgraded Glutathione Force as an antioxidant and to help your liver do it
s detox work at night.
Put your phone on airplane mode to avoid EMFs which can disturb sleep. This
is surprisingly effective.
Use the HeartMath Inner Balance sensor or emWave2 exercises to turn off your
fight-or-flight response, which lets you go to sleep faster and stay asleep long
er
Only drink Bulletproof Coffee in the morning up until 2 p.m. Test to see if y
our sleep is impacted by coffee at 1 p.m. or even noon. Different people clear i
t at different rates. Dont drink it at all if a cup in the morning hurts your sl
eep.
Food and Sleep
Your brain uses a lot of energy while youre sleeping for critical resting, healin
g, and repairing functions. It helps to fuel your brain optimally so it can get
its job done! There is a powerful connection between what you eat and how you sl
eep.
Following the full Bulletproof Diet is one of the most important things you can d
o to ensure better sleep quality over time. Within this spectrum of healthy eati
ng, these specific sleep-focused guidelines will optimize your sleep even more:
Eat low-mercury fish and seafood at dinner, or take krill oil 2 hours before
bedtime: omega-3's aid in your sleep processes, and krill oil in particular wor
ks in the brain because its omega-3 is bound to phospholipids. It helps with my
sleep. More fat keeps your energy level stable for longer, and it takes energy t
o sleep efficiently.
Some clients do very well with adding up to 1 Tbsp of Upgraded Brain Octane o
r Upgraded MCT oil before bedtime, blended into herbal tea as a way to provide fa
t to the brain for stable energy during sleep. Try it to see if it works for you
. This hack is compatible with the next one.
Try up to 1 Tbsp of raw honey before bed on an empty stomach. Your brain use
s liver glycogen (carb storage) at night, and raw honey replenishes this supply
and can create stable glucose levels for hours. You can take it with Brain Octan
e so your brain can burn glucose (from the honey) and fat (ketones from the Brai
n Octane) while you sleep.
Other clients have improved sleep by taking 1-2 tablespoons of Upgraded Colla
gen protein before bed. If you are short on amino acids, the enzymatically proce
ssed protein does not require digestion the same way that normal proteins do.
Reminder: Only drink Bulletproof coffee before 2:00 p.m. or less than 8 hours
before bedtime! Coffee is awesome but it doesnt make sense to ruin your sleep wi
th it.
Putting everything food related together, the exact protocol for the above steps
looks as follows:
1 gram of krill oil
1 Tbsp of Upgraded Brain Octane (best) or Upgraded MCT oil
1-2 Tbsp of Upgraded Collagen protein or 1-2 teaspoons of raw honey
You may not want to do everything all at once the first time because you wont kno
w which part worked best; isolate them and try them out one by one. Were all a l
ittle different, so a personalized bedtime plan makes sense.
Supplements and Sleep
If you are looking for additional natural supplements and home remedies to impro
ve your sleep quality, there are several potent ones Ive written about to try. He
re are my favorites:
GABA: good for its natural calm and relaxation effects
Valerian: a powerful herb for sleep, insomnia, and anxiety (Warning: It smel
ls bad and leaves me groggy in the morning. Dont use it every night.)
Passion flower: an herbal supplement that acts like Valerian, but less inten
se
Kava Stress Relief tea: (like chamomile on steroids)
Natural Calm Magnesium: or other forms except Magnesium Oxide: (Brush your t
eeth after drinking; its acidic.)
5-HTP: stimulates more natural melatonin production, which makes you sleepie
r
And if youre interested in lucid dreaming just take Alpha BRAIN four hours before
you go to bed, followed by 5-HTP about 45 minutes before bed. Et voila!
How to Track then Hack Your Sleep
Download my favorite iPhone sleep app, called SleepCycle, in order to track your
regular sleep patterns. You just put your phone on your mattress, under your to
p sheet, and set the alarm. It will track your sleep quality using the microphon
e on your phone, and wake you feeling more refreshed at the top of a sleep cycle
. I would pay $100 for this app. Do it for at least a week, so you get a sense o
f your baseline sleep quality. Important: Make sure you put your phone on airpl
ane mode so you dont cook your head with RF.
Once youve tracked your sleep, youll have the data ready to hack your sleep this e
nsures you know what youre doing is actually working, and you can make adjustment
s along the way based on both how youre feeling when you wake up, as well as what
the numbers are telling you. Once you have your baseline, you can experiment w
ith the sleep hygiene, supplements, and food hacks above, or you can try these:
Here are a few more of my favorite sleep upgrades to try:
Install easy plug in lights that dont put out any blue spectrum. These are th
e ones I use at home. I turn off the overhead lights and turn these on an hour
before bed. They help the kids (and me) get ready for sleep and make the house s
eem candle-lit.
Pair these with electromagnetic field (EMF) filters to cut down on these fie
lds that interfere with deep sleep (seriously!)
Use acupuncture points to help deep sleep: a large body of evidence shows ho
w well this works!
The Bulletproof Sleep Induction MatSleep Induction Mat
Youre not alone if youre looking for the easiest way to put yourself into deep sle
ep without resorting to drugs or counting sheep, and for fast, measurable relaxa
tion for your body. Ive been sleep hacking for a long time and discovered an eff
ective technology based on ancient practices. I now use it often and travel with
it.
Enter the Bulletproof Sleep Induction Mat. It looks like a large pillowcase cros
sed with a porcupine, but its so much more it can help you get to sleep and stay
asleep, while reducing your muscular aches and pains.
This is an acupressure mat specifically designed to quickly induce sleep and sti
mulate muscle relaxation. It is bigger and longer than typical acupressure mats
available, featuring more powerful acupressure points, organic and toxin-free m
aterials, and a travel-friendly design. It has no toxic foam insert, making it
toxin-free and easier to take on a trip.
Simply lying on it for a few minutes will cause a surge of endorphins, a wave of
relaxation you can feel, and it helps to create very deep sleep that you can of
ten see on the Sleep Cycle app, or one of the more advanced sleep monitoring dev
ices Ill write about soon!
To learn more about how to get deeper sleep using the Sleep Induction Mat and pl
ace an order, visit the Upgraded Self store.
Learn More:
My Improve Your Sleep series goes into way more depth on the topics above
All my sleephack articles are listed here
My creativeLIVE: The Bulletproof Life series on how to hack your sleep
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