8 Lifehacks for Better Sleep

Sleep is the single most effective thing we can do to reset our brain and body health each day.

— Dr. Matthew Walker, Sleep Scientist, UC Berkeley

Yet the problem is staggering: The CDC reports that over 38 million American adults struggle to fall asleep and 45 million cannot stay asleep.¹

I’ve watched patients spend thousands on fancy supplements, diets, and exercise programs while completely ignoring the foundation of their health: quality sleep.

Here’s the shocking truth: Each night of poor sleep is actively damaging your brain, suppressing your immunity, and accelerating aging at the cellular level.

The good news? You can reverse this damage starting tonight. I’ve distilled 20+ years of clinical experience into 8 powerful “sleep hacks” that work even for my most sleep-resistant patients — no prescription medications required.

1. Track Your Sleep for Better Results

The first step to improving your sleep is to monitor it. Keeping a sleep journal can provide some insights, but technology like health trackers offers a deeper look. By tracking various factors such as heart rate variability, REM sleep, and body temperature, you can understand what’s affecting your sleep and make informed adjustments.

Key Metrics to Monitor:

• Heart Rate Variability (HRV): Your HRV should increase throughout the night. Aim for a range between 60 and 80.
• Heart Rate: Your heart rate should gradually decrease as you sleep. An optimal sleeping heart rate is between 50 and 55.
• Types of Sleep: Combine your REM and deep sleep for a total of about three hours every night.
• Overall Sleep Duration: Make sure you get at least seven hours of actual sleep, even if you’re in bed longer.

2. Optimize Your Sleep Environment

Creating the right environment is crucial for good sleep.

• Light: Block out all sources of artificial light in your bedroom. Use blackout shades and cover any electronic LED lights with black tape.
• Blue Light Exposure: Minimize screen time two hours before bed. Use apps like Lux to reduce blue light on your devices.
• Temperature: Keep your bedroom cool, ideally between 62-67 degrees. You might also consider using a bed cooler for more precise temperature control.

3. Manage Metabolic Disruptions

If you wake up in the middle of the night, it could be due to cortisol and adrenaline spikes from late-night eating or metabolic issues. Here are some solutions:

• Digestion: Avoid eating 2-3 hours before bed.
• Blood Sugar: Consume C8 MCT oil before bed to stabilize blood sugar levels.
• Protein: Add protein like collagen or glycine to your bedtime routine.

4. Limit Sleep Disruptors

Certain substances can significantly impact your sleep quality.

• Caffeine: Avoid consuming caffeine after noon to ensure it doesn’t affect your sleep.
• Alcohol: Refrain from drinking alcohol at least 4-5 hours before bedtime, as it can significantly disrupt your sleep quality.

5. Reduce Electromagnetic Fields

Electromagnetic fields from WiFi can disrupt sleep.

• Home WiFi: Turn off your router at night or use devices like Faraday cages to block these fields.

6. Improve Breathing & Sleep Position

• Mouth Taping: Consider mouth taping to ensure you breathe through your nose, increasing nitric oxide and improving your parasympathetic nervous system function.
• Sleep Position: Avoid back sleeping to prevent neck crunching and mild sleep apnea. Use specialized pillows to maintain a neutral neck position.

7. Calming Comfort with Weighted Blankets

A weighted blanket can provide a calming effect, helping your nervous system relax. Choose one that’s about 10% of your body weight and made with organic materials to avoid exposure to harmful chemicals.

8. Purify Your Nighttime Air

Use a HEPA filter to remove particulates and allergens from the air. This not only improves air quality but also reduces low-grade inflammation and nervous system activation.

BONUS:

Targeted Nutritional Support

While implementing the lifestyle hacks above can dramatically improve your sleep quality, many patients discover that their bodies need biochemical support to fully reset their sleep cycles — especially after years of disrupted sleep.

After testing hundreds of combinations with my patients, I’ve developed the Deep Sleep Restoration Bundle — a precisely calibrated supplement protocol that targets the exact neurochemical pathways that regulate healthy sleep:

Deep Sleep Restoration Bundle

1. Neuro-Relaxation Formula (Insomnital Chewables by Designs for Health)

• 5-HTP (100 mg): Directly increases serotonin production — the precursor to melatonin that most sleep-deprived patients are deficient in
• L-Theanine (200 mg): Clinically shown to increase alpha brain waves, the same patterns seen during meditation
• Vitamin B6 (10 mg): The essential co-factor that activates the conversion of 5-HTP to serotonin
• Melatonin (3 mg): Optimal dose to trigger your sleep onset sequence without morning grogginess
• Inositol (500 mg): Regulates the neurotransmitters that quiet “racing mind” syndrome that keeps you staring at the ceiling

2. Muscle & Nervous System Relaxant (Magnesium Chelate by Designs for Health)

• Magnesium Bisglycinate Chelate (400 mg): The most bioavailable form of magnesium that bypasses digestive limitations and directly relaxes tense muscles while supporting GABA production — your brain’s primary inhibitory neurotransmitter

And with Designs for Health you will rest easier knowing your supplement contains exactly what it lists — without any additives. The melatonin market is kinda scary — always do your research … or stick with brands you can always trust.

Start Sleeping Deeply Tonight → Get My Deep Sleep Bundle
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Take Control of Your Sleep (And Your Health)

Implementing these Lifehacks can significantly improve your sleep quality and overall health.

Start by tracking your sleep, optimizing your environment, and making small changes to your routine.

Remember, sleep is crucial for your body’s repair and detoxification processes. By following my advice, you can wake up feeling more refreshed, energetic, and ready to tackle your day.