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Do These 3 Things If You Can't Fall Asleep!

21 Mar 2024 · 1 min

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0:47

In this short instructional video, the speaker explains why stress disrupts sleep and offers three concrete, bio‑hacking strategies to improve falling asleep. First, he describes how stressed breathing—exhaling shorter than inhaling—keeps the body in fight‑or‑flight mode, and advises lengthening the exhale to match the inhale to signal relaxation. Second, he notes that core body temperature naturally drops to about 18 °C (65 °F) during sleep and recommends setting the room thermostat to that range to support the physiological cooling process. Third, he highlights the impact of blue light from phones and laptops on melatonin production, suggests using blue‑light‑blocking glasses, and references a recent conversation with the founder of a blue‑light‑blocking company (BonCharge) for deeper bio‑hacking tips. He ends with a call‑to‑action asking viewers to comment “light” for a full breakdown of that conversation.

Chapters

If you go to sleep stressed, your sleep's not going to work out, and I'll tell you why. When you're under stress, you exhale for less time than you inhale, and that's a signal back to your body to stay in a fight or flight mode. So you need to slow that exhale down and bring it back to the inhale to tell your body it's time to sleep. You also need to manage temperature. The core body temperature drops to 18 Celsius or 65 Fahrenheit, and you need the environment to match that. So adjust your thermostat and get the temperature right. Lastly, blue light. We're all looking at our laptops and our phones. This heavily impacts melatonin production and prevents you from sleeping properly. I use blue light blocker glasses, and in fact, I recently had a conversation with the founder of a blue light blocking company named BonCharge who taught me how to biohack my body using only light. Comment the word light below, and I'll send you a full breakdown of my conversation and how you can do that too.