Biohacking Sleep

Better sleep means better focus, mood and recovery. Biohacking can improve your sleep quality and routine.

Optimising your sleep

The information on this page is provided by our Head of Nutrition, Yusra Serdaroglu Aydin. Yusra is a registered dietitian with expertise in nutrition, food engineering and culinary arts. Her science-based approach focuses on personalised nutrition and the role of the gut microbiome in supporting overall health. At Vivere, she leads the development of our nutrition-led products and services. Please note, this content is for general information purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Your body runs on a natural 24-hour cycle known as the circadian rhythm. This helps regulate when you feel alert and when you feel tired. Disruptions can confuse this rhythm, making it harder to fall asleep, which can affect multiple bodily functions [1]. To support better sleep, there are several different things that you can do, including some biohacks.

The benefits of keeping a consistent sleep schedule

Going to bed and waking up at the same time each day helps your body’s internal clock stay in sync. This can lead to improvement in:

Sleep quality
Mood
Energy levels throughout the day

A regular sleep routine also makes it easier to fall asleep and wake up naturally, reducing the need for alarms or stimulants like caffeine. Over time, this can support both your physical and mental health [2].

The benefits of optimising your sleep environment

Improving your sleep environment is one of the most effective ways to support better sleep, especially as part of a biohacking routine [3]. Simple changes can make a real difference. Reducing caffeine from mid-afternoon, eating your last meal earlier and avoiding blue light from screens before bed can all help. Adding calming routines like diffusing lavender, having a warm bath, or drinking chamomile tea can also relax the body and mind.

Small touches like wearing a sleep mask to block out light or practising deep breathing can help you fall asleep faster and stay asleep longer. Creating a peaceful, consistent bedtime routine gives your body the right signals for a restful night’s sleep.

The benefits of limiting screen time before bed

Reducing screen time before bed can lead to better sleep and improved overall well-being [4]. Screens give off blue light, which can lower melatonin levels (the hormone that helps you feel sleepy). This makes it harder for your body to wind down at night.

Using phones or tablets close to bedtime can also overstimulate the brain. Scrolling keeps your mind active, delaying the natural process of falling asleep. Too much screen time can also affect your mood and disrupt your body’s sleep-wake rhythm, known as the circadian rhythm. Over time, this can lead to poor sleep quality and even insomnia. Avoiding screens at least an hour before bed gives your brain time to relax and helps your body prepare for restful sleep.

The benefits of magnesium supplementation for sleep

Magnesium supplementation may help improve sleep, particularly for those with difficulty falling or staying asleep [5]. Research suggests magnesium, particularly magnesium glycinate, can aid in muscle relaxation, regulate neurotransmitters like GABA and potentially increase melatonin production, all of which can support better sleep.

Magnesium helps to relax muscles, which can be helpful for those experiencing muscle tension or restlessness before bed. It may also reduce cortisol levels, a stress hormone that can interfere with sleep. It has also been linked to improved sleep quality, including quicker sleep onset and longer sleep duration, particularly in older adults.

The best way to improve your sleep through magnesium supplementation is by taking magnesium glycinate shortly before going to bed.

The benefits of avoiding caffeine and alcohol before bed

Avoiding caffeine and alcohol before bed can significantly improve both the quality and duration of your sleep. Caffeine, being a stimulant, blocks adenosine, a chemical that helps you feel sleepy, making it harder to fall asleep and resulting in lighter, less restful sleep. It's best to avoid caffeine for at least 4-6 hours before bedtime [6]. If you want a cup of tea or a carbonated drink, opt for decaf versions from the afternoon onwards.

While alcohol may help you fall asleep initially, it disrupts your sleep later on, reducing the amount of deep sleep and REM sleep you get. To prevent this, it’s recommended to avoid alcohol for at least 3-4 hours before bed [7].

Other biohacking tips for sleep

Weighted blankets

Using a weighted blanket can help lower cortisol levels, the body's main stress hormone, encouraging deeper and more restorative sleep [8]. This can improve cognitive recovery overnight, leading to better focus, memory and mood during the day.

Cooling mattress pads

A cooling mattress pad helps regulate your body temperature, which is essential for reaching and maintaining deep sleep [9]. Keeping cool during the night can improve sleep quality and help you wake feeling more refreshed.

Mouth taping

Mouth taping encourages nasal breathing during sleep, preventing dry mouth and improving oxygen intake [10]. This simple technique can enhance sleep quality, leading to better energy, concentration and cardiovascular health.

Morning sunlight exposure

Exposing yourself to natural morning light for 10 to 20 minutes helps reset your circadian rhythm, aligning your body clock with the day/night cycle. This supports better sleep at night, which is key for recovery and physical performance [11]. Morning sunlight also boosts serotonin levels, which can improve mood and motivation for movement, while helping regulate appetite and digestion.

Aligning circadian rhythms

Getting high-quality sleep is essential for anyone looking to improve physical performance, support recovery and maintain a healthy metabolism. Aligning your sleep with your natural circadian rhythm by going to bed and waking up at consistent times enhances the quality of rest and ensures your body can properly repair cells and tissues [12].