8 Tools to Biohack Your Way to Better Sleep

If you’re like me, you probably stumbled upon this article because you have trouble sleeping. Fortunately, there are ways to “biohack” our sleep using tools to manipulate our bodies and environment, promoting better sleep. The days of drinking tea and counting sheep are over… in today’s day in age, we have access to some incredible tools that promote sleep.

We can use devices to track our sleep, and then implement new devices and tools and see if they are working based on the data. It’s been estimated that 30-40% of Americans have sleep issues. There is no glory in working off 4-5 hours of sleep per night. In fact, it can lower our lifespan and cause further health issues. We need to be getting at the very least seven hours of restful sleep. Keyword – restful. I was appalled when I first started tracking my sleep only to see I spent a very small amount of time in deep REM sleep. Once I started “biohacking” my sleep, my life changed. Sleep is the key to everything. It allows our brains and bodies to heal, reduces the risk of diabetes and heart disease, and allows us to manage stress better.

In the past, I was sleeping 5-6 hours a night and running off caffeine to get through the day. My blood pressure was high, and my adrenal system was completely blown out. I was all about the hustle, but have realized I get MUCH more done on a good night of sleep. Here are seven devices that have drastically improved the quality of my sleep.

Ooler Sleep System

We can’t start this list without mentioning the OOLER Sleep System by ChiliSleep. An absolute legend among biohackers, the OOLER Sleep System is used by the likes of Joe Rogan, Tim Ferriss, Dr. Peter Attia, and Dr. Andrew Huberman.

I bought the OOLER Sleep System a few months ago and it completely changed my sleep (and life). I find that I fall asleep faster while maintaining a deeper sleep. So, what is the OOLER Sleep System you might ask? Well, it is a best-in-class hydro-powered sleep system that allows you to control the temperature of your bed.

The science is clear, we sleep and recover better at cooler temperatures. How often have you woken up in the middle of the night being too hot or cold? The Ooler Sleep System solves that. More so, a 2012 study showed that our thermal environment is the most important factor in having a good night’s sleep. Further studies suggest the optimal sleep temperature is 65 degrees Fahrenheit. This could wreak havoc on your energy bill, especially during the summer. The OOLER allows you to sleep at this temperature without sending your electric bill through the roof.

According to their website: “OOLER allows the reproduction of the original sleep to wake cycle as our cave dwelling ancestors had it. We rise with the sun and we go down with sun. Our bodies warm up as we wake and cool down when the sun goes down. The results begin the first night. From the moment you find your perfect sleeping temperature, we’re dedicated to helping you enjoy a lifetime of better sleep.”

Trust me, it saves money on your electric bill and allows you to fine-tune your body to be at the optimum temperature while sleeping. By using code ‘OOLER15’, you can save 15% on the OOLER Sleep System on the ChiliSleep website. 

RELATED READING: Dr. Peter Attia’s Biohacking Toolkit

A Good Mattress

We spend around a third of our life in bed. Think about it… we will spend tens of thousands of dollars on a vehicle to commute to work but might shutter at the fact of spending a thousand or two on a mattress. I was like this too, always opting for the more affordable mattress and finding a cheap mattress topper at Target. But hear me out.. once I invested in a high-quality mattress, my sleep drastically improved, thus improving my productivity throughout the day. I would say the extra thousand dollars I spent on a mattress has paid itself off 10 times over because of how productive I am with a good night of sleep.

I went and splurged on a Puffy Mattress, more specifically the Puffy Lux Mattress. It has drastically improved my sleep. They were voted the best online mattress of 2021 and have a 101-night sleep trial along with a lifetime warranty. Here is a link to their website.

RELATED READING: Biohacker Dr. David Sinclair’s Supplement Stack for Longevity

Sleep Supplement Stack

When you first think of sleep supplements you might think of melatonin, but that’s actually not the best thing to take for sleep. Your body naturally produces melatonin. If you’re like me, you’ve probably taken melatonin only to have wild dreams and wake up at 2-3 in the morning.

Dr. Andrew Huberman is an expert in this field and recommends a scientifically proven sleep supplement stack. I did a deeper write-up of it here, but it consists of the following:

• Magnesium Threonate – Doublewood Magnesium Threonate – 300-400mg
• Theanine – Suntheanine – 200-400mg
• Apigenin – Swanson Apigenin – 50mg

I’ve also had great success with Qualia Night and Calm.

RELATED READING: Dr. Andrew Huberman’s Supplement List

Blue Light Blocking Glasses

We all know we shouldn’t look at screens an hour before bed. We should just sit by the fire and read a book while sipping tea – but, let’s be real –  we’re all on our gadgets before bed. And if you’re not, then kudos to you, but for us technological degenerates, it’s best to do that late-night screen time while wearing blue light-blocking glasses.

Not all blue light-blocking glasses are made the same. I highly recommend picking up a pair of Felix Grays. Not only are they stylish, but they work better than any blue light-blocking glasses on the market. These glasses are sharp and are great to wear to work or out in public.

Weighted Blanket

Weighted blankets provide comfort and security, ease stress and anxiety, improve sleep quality, and calm the nervous system. Ever since I’ve switched to a weighted blanket, I can’t sleep without it.. I take it everywhere. The weight from the blanket mimics deep pressure simulation.

In fact, a 2020 study done in Sweden found that weighted blankets improved sleep in those with major depressive disorder, ADHD, bipolar disorder, and generalized anxiety disorder. Multiple other studies support this same thesis. Trust me, you will notice a huge difference on the first night. If you have anxiety or have trouble staying asleep once you fall asleep, I highly recommend trying out a weighted blanket. You can pick a cheap one up on Amazon for around $30 – or, if you want to get a high-quality one that looks better, functions better, and can actually be used as a comforter – I recommend the Puffy Weighted Blanket.

Sleep-Tracking Smartwatch

A smartwatch is an absolutely crucial tool when it comes to tracking your sleep. You’ll be given data on your sleep, such as how often you wake up and how much time you actually spend in REM sleep. With this data, you can then tinker with your sleep routine to see what works and what doesn’t. It allows you to be your own test dummy.

Not all sleep trackers are made the same, that’s why I recommend the FitBit Sense Smartwatch. It comes with an app that offers personalized recommendations to improve the quality of your sleep. The watch also has a smart alarm that wakes you up at an optimal time each morning. The FitBit Sense also comes with a pedometer, voice assistant, Bluetooth calls and texts, menstrual health tracking, and much more.

Blackout Curtains

If you have difficulty falling asleep at night, the light in your room could be the culprit. Blackout curtains are the perfect remedy for blocking out the sun in the morning, or streetlights during the middle of the night. Light plays a major role in our body’s biochemistry – the darker your room, the more melatonin your body will naturally produce.

You should also make a valiant effort to get away from all screens an hour before bed. A recent study from 2018 published in the American Journal of Epidemiology actually linked even a small amount of light in your room while you’re sleeping to increased depression.

With that being said, if you have any light leaking through your windows, you should definitely invest in some blackout curtains. Fortunately, they’re extremely inexpensive. You can pick up a pair of blackout curtains on Amazon for less than 20 bucks.