No matter how healthy you eat...
Your body won’t recover if your sleep is broken.
Few people know there are simple tweaks to help you sleep like a baby.
Here are 8 sleep hacks to unlock deeper rest and full recovery🧵:
Your body won’t recover if your sleep is broken.
Few people know there are simple tweaks to help you sleep like a baby.
Here are 8 sleep hacks to unlock deeper rest and full recovery🧵:
1. Keep your bedroom under 19°C
Your core temp must drop ~1°C to fall into deep sleep.
A cool room supports this drop.
In one NIH study, people in 19°C rooms had more stable REM and less waking during the night.
Your core temp must drop ~1°C to fall into deep sleep.
A cool room supports this drop.
In one NIH study, people in 19°C rooms had more stable REM and less waking during the night.
2. Avoid blue light at night
Screens trick your brain into thinking it's daytime.
Even 2 hours of late-night screen exposure can suppress melatonin by up to 50%.
Use blue light filters or wear amber glasses after 8PM.
Screens trick your brain into thinking it's daytime.
Even 2 hours of late-night screen exposure can suppress melatonin by up to 50%.
Use blue light filters or wear amber glasses after 8PM.
3. Magnesium Glycinate before bed
This form is highly bioavailable and easy on the stomach.
It lowers cortisol, supports GABA production, and deepens REM and slow-wave sleep.
Best dose: 200-500mg 30 minutes to 1 hour before bed.
This form is highly bioavailable and easy on the stomach.
It lowers cortisol, supports GABA production, and deepens REM and slow-wave sleep.
Best dose: 200-500mg 30 minutes to 1 hour before bed.
I found some great Magnesium Glycinate gummies.
They're good quality, 3rd party tested, and very easy to consume.
Try them here:
lvnta.com/lv_Jh09DZylvtX…
They're good quality, 3rd party tested, and very easy to consume.
Try them here:
lvnta.com/lv_Jh09DZylvtX…
4. Morning sunlight locks your circadian rhythm
10–15 minutes of direct sunlight within 60 minutes of waking tells your brain when “day” starts.
This anchors melatonin release 14-16 hours later.
The result? A surge of deep, timed sleep at night.
10–15 minutes of direct sunlight within 60 minutes of waking tells your brain when “day” starts.
This anchors melatonin release 14-16 hours later.
The result? A surge of deep, timed sleep at night.
5. No caffeine after 2PM
Caffeine has a half-life of 6–8 hours.
Even if you fall asleep, it disrupts deep sleep cycles.
Cut it off by early afternoon to protect your brain’s overnight recovery.
Caffeine has a half-life of 6–8 hours.
Even if you fall asleep, it disrupts deep sleep cycles.
Cut it off by early afternoon to protect your brain’s overnight recovery.
6. Consistent sleep-wake time
Your brain thrives on rhythm.
Erratic bedtimes confuse your circadian clock and delay melatonin release.
Set your schedule (even on weekends) and your deep sleep rebounds.
Your brain thrives on rhythm.
Erratic bedtimes confuse your circadian clock and delay melatonin release.
Set your schedule (even on weekends) and your deep sleep rebounds.
7. Block noise with pink noise or earplugs
Even low-level ambient noise spikes micro-arousals during sleep.
Pink noise (like rainfall or ocean) boosts deep sleep and memory consolidation.
Try the “Dark Noise” app or a basic sound machine.
Even low-level ambient noise spikes micro-arousals during sleep.
Pink noise (like rainfall or ocean) boosts deep sleep and memory consolidation.
Try the “Dark Noise” app or a basic sound machine.
8. Use glycine + taurine
Glycine (3g) lowers body temp and improves sleep latency.
Taurine (500mg) reduces nighttime cortisol and helps you stay asleep longer.
Together, they enhance deep rest without next-day grogginess.
Glycine (3g) lowers body temp and improves sleep latency.
Taurine (500mg) reduces nighttime cortisol and helps you stay asleep longer.
Together, they enhance deep rest without next-day grogginess.
I found an this Glycine and Taurine complex.
It's great quality, third-party tested, and from a brand recommended by top functional medicine professionals.
Try it here:
lvnta.com/lv_HH7d60US5JQ…
It's great quality, third-party tested, and from a brand recommended by top functional medicine professionals.
Try it here:
lvnta.com/lv_HH7d60US5JQ…
Bonus: Get bloodwork if nothing helps
Low magnesium, high cortisol, or thyroid issues can silently sabotage sleep.
Fixing these can unlock sleep results no hack ever will.
Test. Don’t guess.
Low magnesium, high cortisol, or thyroid issues can silently sabotage sleep.
Fixing these can unlock sleep results no hack ever will.
Test. Don’t guess.
You can’t fake recovery.
Better sleep = more energy, better fat loss, stronger immunity, and faster healing.
Start with 2 of these hacks tonight and feel the shift within days.
Sleep isn’t optional... it’s your superpower.
Better sleep = more energy, better fat loss, stronger immunity, and faster healing.
Start with 2 of these hacks tonight and feel the shift within days.
Sleep isn’t optional... it’s your superpower.
I strive to help you better understand your body and take steps towards better health.
Follow @PrimeBiology & share this thread.
Upgrade your health, increase your longevity.
This is where science meets self-mastery.
Follow @PrimeBiology & share this thread.
Upgrade your health, increase your longevity.
This is where science meets self-mastery.
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