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Sleep Smarter, Not Harder: How to Maximize Your Rest

Writer's picture: Kate Bozek-ManzionnaKate Bozek-Manzionna


We’ve all heard it: “Get 8 hours of sleep every night.” But let’s be honest—most of us have nights where 8 hours feels as mythical as a unicorn. And while sleep quantity is important, sleep quality is the real game-changer.

I’ve learned that it’s not just about how much time you spend in bed—it’s about how restorative that time is. Inspired by Dave Asprey’s biohacking techniques (and a little trial and error of my own), here’s how you can level up your sleep and wake up feeling like the superhero you are.

Cool Down for Deeper Sleep

One of the simplest (and most underrated) hacks? Lower the temperature in your bedroom. Science shows that our bodies sleep best in cooler environments—between 60-67°F (15-19°C). A cool room helps your body drop its core temperature, signaling that it’s time to rest.

Pro Tip: If you can’t control the thermostat, try cooling your body directly. A cold shower before bed or breathable bedding materials can make a huge difference.

Magnesium: Your Sleep Superhero

Magnesium is like a lullaby for your nervous system. It helps relax your muscles, calm your mind, and prepare your body for sleep. Personally, I swear by a weekly magnesium bath—it’s not just a treat; it’s a ritual.

How to Use It: Add Epsom salts (rich in magnesium) to a warm bath and soak for 20 minutes. If baths aren’t your thing, try a magnesium supplement before bed—but check with a professional first to find the right dose for you.

Block the Blue Light

If you’re scrolling through your phone or binge-watching Netflix before bed, your brain is soaking up blue light. This light messes with your melatonin production, the hormone that signals your body it’s bedtime.

Pro Tip:

  • Use blue light-blocking glasses in the evening.

  • Set your devices to “night mode.”

  • Better yet, trade your phone for a book 30 minutes before bed (bonus points if it’s not too exciting—sorry, thrillers).

Create a Sleep Sanctuary

Your bedroom should be a haven for rest, not an extension of your office or entertainment center. Clear the clutter, invest in a comfortable mattress, and make it as dark and quiet as possible.

Quick Wins for Better Sleep Environment:

  • Use blackout curtains or an eye mask.

  • Get a white noise machine or use a fan to block out distracting sounds.

  • Keep your bedroom strictly for sleep and, well, other bedroom activities.

Experiment with Sleep Tech

If you’re a data geek like me, tracking your sleep can be a game-changer. Wearable devices or apps can give you insights into how much deep sleep and REM sleep you’re getting, and what might be affecting it.

Top Picks:

  • Oura Ring for detailed sleep data.

  • Smart alarms that wake you up during your lightest sleep phase, so you feel refreshed.

Eat and Drink with Sleep in Mind

What you consume in the evening has a huge impact on your sleep. Heavy meals, alcohol, or caffeine too close to bedtime can disrupt your body’s natural rhythms.

What Works for Me:

  • Herbal teas like chamomile or valerian root are my go-to wind-down drinks.

  • A light evening snack with a mix of protein and carbs can help stabilize blood sugar and keep you from waking up hungry.

Stick to a Schedule (Even on Weekends)

Your body loves routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally.

Pro Tip: If your sleep schedule is all over the place, start by setting a consistent wake-up time. Your bedtime will adjust naturally as your body gets used to the rhythm.

Try Breathwork or Meditation Before Bed

If your mind races at night, you’re not alone. A simple breathing exercise can work wonders for calming your thoughts and signaling your body that it’s time to wind down.

Try This:

  • 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. Repeat for a few minutes.

  • Guided meditations or body scans can also help shift your focus away from the day’s stress.

Don’t Skip the Sunlight

This might sound counterintuitive, but what you do during the day affects your sleep at night. Getting natural sunlight in the morning helps regulate your circadian rhythm, making it easier to fall asleep later.

Quick Tip: Spend at least 15 minutes outside in the morning, even if it’s cloudy. Your brain still gets the signal!

Final Thoughts: Make Sleep Your Priority

Sleep isn’t just rest—it’s your body’s chance to repair, reset, and recharge. When you invest in better sleep quality, you’ll notice the difference in every aspect of your life—from your energy levels to your focus, mood, and overall health.

So, which of these sleep hacks will you try first? Or do you have a sleep secret of your own? Share it below—I’m always looking for new ways to upgrade my rest!

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