Ever feel like your sleep has a mind of its own? One week you’re snoozing like a baby, the next you’re wide awake at 3AM questioning all your life choices (and Googling magnesium dosages). If that sounds familiar, you’re in the right place.

Today we’re diving into 10 biohacks to help you get actual, restorative sleep—not just shuteye that leaves you feeling like you fought a bear overnight.

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Why Sleep Deserves a Trophy

Welcome to my blog—I’m Lisa Smith, and today we’re talking about one of the most underrated wellness superpowers: sleep.

Turns out, it’s not just about beauty rest. Studies show sleep is the #1 predictor of longevity—yep, more than exercise, blood pressure, or even whether or not you smoke. Wild, right?

And yet, around 40% of American adults are running on fumes with less than five hours a night. Chronic sleep issues mess with your weight, mood, heart health, immune system—you name it. So let’s talk about what’s sabotaging your sleep and what to do about it.

What’s Wrecking Your Sleep?

1. Bad Habits – Scrolling at midnight, binging Netflix, or using your bed as a mobile office? Yeah, your brain’s confused.

2. Adrenal Overdrive – Chronic stress, caffeine, and sugar jack up cortisol. Hello, 2AM alertness.

3. Inflammatory Foods – Sugar, seed oils, processed junk—they’re all messing with your brain and hormones.

4. Gut Dysfunction – If your microbiome’s off, your sleep-regulating neurotransmitters are, too.

10 Biohacks for Actual Sleep (Not Just “Lying There”)

Go to Bed Before the Cortisol Fairy Shows Up

Aim for lights out by 10 or 11 PM. Your stress hormones spike around then, and you don’t want to ride that wave.

Make It Pitch Black

Your eyelids are not blackout curtains. Use blackout shades or a sleep mask and get rid of glowing electronics.

Cut Blue Light, Not Corners

Ditch screens 1–2 hours before bed or at least use Night Shift mode. Your melatonin will thank you.

You might also enjoy Episode 160 with Amy Kurtz.

Get Sunlight Early (Before Emails and Chaos)

Morning sun tells your body it’s daytime, which sets your melatonin clock for bedtime.

Back Away from the EMFs

Keep phones and laptops 3+ feet from your bed. Bonus points for airplane mode and turning off Wi-Fi.

Cool, Quiet, Cozy

Ideal sleep temp: 61–68°F. Also, your pillow shouldn’t feel like a bag of mashed potatoes. Upgrade accordingly.

No Late-Night Snacking

Ideally finish dinner by 7PM. Late eating = blood sugar rollercoaster = mid-night wakeups.

Support Your Adrenals

If you wake up hungry or wired, try a small fat/protein snack before bed (nut butter, a few almonds, etc.).

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Quit Caffeine Before It Quits You

Caffeine hangs out in your system way longer than you think. Cut it by noon if sleep is a struggle.

Break Up with Bedtime Booze

Alcohol knocks you out, then yanks you awake at 2AM. Skip it or stop early if you want real rest.

Final Thought

Good sleep isn’t a luxury—it’s a non-negotiable. These 10 biohacks aren’t magic, but they’ll seem like they are. Try them consistently for a few weeks and watch your energy (and mood) level up.

If sleep still isn’t happening? It might be time to look under the hood at hormones or deeper gut issues.

And if this helped you, pass it along to someone who needs a better night’s sleep (aka 90% of your group chat).

Until next time, stay Pretty Well—and please go to bed on time.
—Lisa