Holistic Women's Health

142. Biohacking Tips for the Best Sleep Ever

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Tips for your best sleep:

  • Get sunlight in AM (between 6-8:30am) for 15-60 minutes
  • Stop caffeine at 12pm (or cut out entirely)
  • Exercise in the morning (rather than afternoon or evening)
  • Avoid screens 60 mins before bed
  • Sleep in total darkness
  • Ideal room temp for sleep is 60-68 F (16-20 C)
  • Warm shower or bath (with epsom salt) before bed
  • Be asleep before 10pm (we get the best sleep from 10pm-2am)
  • Write down all your thoughts before bed
  • Avoid food 3 hours before bed (as it will raise body temp)
  • Use the bedroom for sleep and intimacy only - no working
  • No stress before bed (no crime podcasts, no news, etc.)
  • Ground yourself 


    • Helpful Sleep Aid Products:

    • Chamomile or other Sleepytime tea
    • Kava kava
    • Valerian
    • GABA
    • Epsom salts foot bath
    • Inhalation of lavender essential oil

      • Example Evening Routine Checklist:

      • Dim lights in evening
      • Electronic screens off 90 minutes before bed 
      • Tea or sleepy girl mocktail
      • Stretch and/or bath or shower
      • Brush your teeth
      • Use the bathroom
      • Read some fiction, Journal, Meditation
      • Sleep!


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        Holistic Women's HealthBy Alex Adele King
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