5 Biohacks for Better Sleep
A good night’s sleep isn’t a luxury. Instead, it’s one of the most powerful longevity tools you have. Sleep is when your body repairs tissues, balances hormones, consolidates memories, and resets your metabolism. Yet, millions of people struggle to get enough deep, restorative sleep. Often because modern lifestyles work against our biology.
My Journey to Better Sleep
I’ve tried a lot over the years to optimize my sleep. As a woman in my 40s, heading toward perimenopause and menopause, I’ve been eager to find the best ways to get quality rest and wake up refreshed.
What I’ve learned is that sleep optimization doesn’t have to be complicated (or expensive). These are my five best biohacks for better sleep, and most of them are completely free, making them accessible for everyone.
1. Get Sunlight First Thing in the Morning
One of the easiest and most effective sleep hacks starts the moment you wake up. Getting natural sunlight exposure early in the day helps set your circadian rhythm — your body’s internal clock that regulates when you feel alert and when you feel sleepy.
When sunlight enters your eyes, it signals your brain to suppress melatonin (your sleep hormone) and boost cortisol in a healthy way to promote wakefulness. Later in the day, this rhythm helps your body release melatonin naturally at night. According to a study published in Sleep Health, morning light helps anchor your circadian rhythm. Brighter morning light is linked to earlier sleep timing and better sleep, while bright evening light delays sleep.
My recommendation is to aim for 10–15 minutes of sunlight within the first hour after waking up, even on cloudy days.
2. Avoid Coffee After 2 PM
Caffeine blocks adenosine which is the molecule that builds sleep pressure throughout the day. Even if you don’t “feel” wired, caffeine can remain in your system for 6–8 hours, making it harder to fall asleep or stay asleep. Some of us also have a harder time breaking down caffeine than others, which makes it even more complicated.
If you love your afternoon ritual, try switching to decaf or herbal teas like rooibos or chamomile after lunch. If you know that you metabolize caffeine slowly (which some DNA tests can reveal), you may benefit from cutting it off even earlier.
3. Skip Heavy Late-Night Meals
Your digestive system needs downtime too. Eating large or heavy meals too close to bedtime can interfere with deep sleep, increase body temperature, and reduce growth hormone release.
Try to finish your last meal 2–3 hours before bed. If you’re hungry later, a light snack with tryptophan-rich foods (like almonds or yogurt) can support melatonin production without disrupting sleep.
4. Block Blue Light in the Evening
Screens, LED bulbs, and indoor lighting emit blue light that signals your brain it’s still daytime — delaying melatonin production and pushing back your natural sleep cycle. Using blue light blocking glasses after sunset is one of the simplest ways to support your circadian rhythm. A 2021 study in Chronobiology International found that wearing blue-blocking glasses for two hours before bed significantly improved sleep quality and duration
If you’re looking for a trusted pair, I recommend Swanwick’s Swannies Blue Light Blocking Glasses — stylish, effective, and designed for optimal sleep support. (Use code KAJSAMARTENSSON for 10% off at Swanwick Sleep).
5. Supplement with Magnesium Glycinate
Magnesium plays a crucial role in nervous system regulation, muscle relaxation, and melatonin production. Many people are deficient without knowing it, and low magnesium levels can lead to restlessness, anxiety, and poor sleep quality. Magnesium glycinate is one of the most bioavailable and gentle forms to take in the evening. Take 200–400 mg about an hour before bed to support relaxation and help your body wind down naturally.
I always make sure to buy supplements that are third-party tested and used in clinical research. Check out DoNotAge.org if you are of the same opinion. (Use code KAJSA to get 10% off your order at DoNotAge.org).
Sleep Better with Swanwick’s Blue Light Blocking Glasses
Protect your circadian rhythm and support natural melatonin production with Swanwick’s Swannies Blue Light Blocking Glasses. Designed for comfort and backed by science, they filter out disruptive blue light from screens and indoor lighting — helping you wind down naturally and fall asleep faster.
Tip: Wear them for at least two hours before bed to prepare your body for deep, restorative sleep.
Get 10% off your order with code KAJSAMARTENSSON at Swanwick Sleep.
Final Thoughts
Better sleep isn’t about taking more supplements or using fancy gadgets — it’s about working with your biology, not against it.
By combining these simple biohacks; morning sunlight, caffeine awareness, light management, smart nutrition, and magnesium support — you’ll create the foundation for deep, restorative sleep that fuels every other aspect of your health.
In addition to these basics, I personally use a vagus nerve stimulator right before bed. It’s definitely not something you need to sleep well, but I find it incredibly helpful for getting into the rest-and-digest mode and quieting my mind after a long day.
