In 2024, you’re going to learn how to hack your sleep. Below, I’ve laid out my ultimate guide to getting the best night sleep possible, based on research and my own personal experience.
Have you ever been laying in bed, hoping you could sleep to the point that you’re angry that the next day is going to be ruined because you won’t get enough sleep? Yeah me too. So know that I started this journey being awful at sleeping, so if I can do it, so can you.
Getting Good Sleep
For starters, you should change the way you look at sleep. Sleep isn’t the activity, it’s the outcome. Now yes, sleeping is actually an activity but if you look at it that way, you miss the holistic nature of sleep. Over the last year, I’ve learned that sleep is the outcome of your habits and choices. It can be an indicator of your lifestyle and overall health. The more I’ve focused on getting enough nutrients, working out, and optimizing my energy throughout the day, the better I’ve slept. It’s a cycle, once you have good sleep, you get good energy throughout the day and then that makes you tired enough to get good sleep.
Once I decided to make small changes to my habits to optimize myself, I quickly learned that in order for me to be the best version of myself, I’d have to master the art of sleeping. I became obsessed with getting the best sleep I could. In my younger years I suffered from a mind that never quit, which meant that I didn’t sleep well. My mind would use the time when I laid down as a way to decompress the day, make sense of it, and prepare for the day ahead. This was really beneficial when it came to being mentally prepared, but really sucked the life out of my sleep. So I come from a place that falling asleep doesn’t come easily. I would look up to those people that could fall asleep fast and anywhere.
If this sounds too close to home, I can help! Even if it’s not fully your experience, you can take some of these tips to make your own sleep routine.
Sleep Terminology
Before we dive into the tips on how to get better sleep, you first have to understand sleep itself. Now I won’t go into a science lesson on the benefits of sleep or how it really works, but know it’s one of the most important things our body does. It’s where so many important functions happen: growth, recovery, memory storage, and many other really important things.
To understand how to sleep better, let’s first look at the different types of sleep there are. There are four main levels:
- Stage 1: This is the initially cycle of sleep; think of this as the moments you actually fall into sleep.
- Stage 2: This is your main level of sleep where you spend most of the night.
- Stage 3/4: These are considered slow wave sleep stages.
- REM: Rapid Eye Movement (REM) sleep is usually where we dream and our brain is at its most active.
- For a detailed breakdown of the different types of sleep, visit this link.
Now, it’s important to note, I’m not a sleep scientist; just someone really into getting the best sleep I can. For the purposes of the remainder I’m going to change these names, to better connect with how Apple identifies these stages. They list REM, Core, and Deep (and awake). I’m going to treat Core as Stages 1 and 2 above, Deep as 3/4 above, and REM is REM. The purpose of this change, is that is how my sleep data is categorized, captured by my Apple Watch.
Circadian Rhythm
The human circadian rhythm is the way our body reacts within a 24 hour cycle. This is important because our bodies are hardwired to live in the wild; we’re not much different than our original ancestors. So living in accordance with a consistent rhythm allows you to develop stronger sleep patterns. It’s not just about when you go to sleep, it’s also impacts about what you do when you’re not sleeping; in fact most of the tips are related to what you do before or after you sleep, not during it.
Daily Energy Levels
In order to understand my own sleep patters, I’ve been tracking my sleep for almost a year now. I’ve sketched a graph below of how most of my days feel, in terms of how much energy I have throughout the day. One really important thing to note, I’ve cut caffeine out of my life. Surprise, this is a tip below, but it’s made an absolutely enormous impact on my ability to get good sleep.
As you can see, the more of the day that goes on, the less energy I have, but that feels like how it should feel. When I go to bed, I’m tired. Knowing this pattern, I make sure that the significant energy tasks, whether physical or mental, occur in the beginning half of my day, when I’m most awake. In fact, I’ve switched to morning workouts (which is still crazy to me that I can do that). This is because I’ve worked so hard to get good sleep. Within about 30 min of waking, I’m ready to take on the world whereas 3 years ago, I needed 2-3 hours before I could do anything remotely challenging. That’s in part due to really good sleep habits.
So why focus on what’s happening during the day? Well that’s the outcome of good sleep; that’s one of the ways you know if your sleep is working.
Sleep Tracking
Before we jump into the tips for hacking your sleep, I found it important to make sure that I track my sleep. This reduces the impact of “feeling” on how I slept and gives me data to determine how well a new sleep strategy impacted me. I try to do the tips below for multiple days and weeks so that I can see the long term impacts to the data to reduce the prevalence of chance.
I track my sleep using an Apple Watch. I’ve heard a lot of people say that they don’t track their sleep because that’s when they charge their device. So to accommodate, I’ve switch my charging window to after dinner, so that when I go to bed, it’s fully charged.
There are plenty of other methods of capturing sleep data including sensors to put underneath your bed or other wearables to capture this data. I just found the Apple Watch to be the easiest to navigate. I’ve included a few links below to products you might consider to track your sleep (full disclosure, these are affiliate links, so I might receive a small commission if you purchase these):
- Apple Watch SE – Recommended
- Oura Ring (there’s a subscription to use this)
- Withings Sleep Tracker: Under Mattress – something to use if you don’t want a wearable
Sleep Data
Not only do I track my sleep, I built a dashboard where I can view sleep by month. This helps me see trends in otherwise random sleep data. The chart below shows 1) my overall sleep metrics by day, and 2) the second chart shows only deep sleep values. I track both of these because they are important to overall sleep, and I’ve spent time trying to optimize my deep sleep.
Looking at February 2nd, I had the worst deep sleep score of the month. This was a Friday which is usually when I sleep the best. So what happened? Well it’s hard to say, but looking at my scores (tracked in a different location), I rated “work” a “5” and that happens to be my lowest score for work in a long time. So my guess, I was overly stressed about something at work, which caused me to have terrible sleep. You see how this stuff is connected and why it’s so powerful to track this stuff? If you want more information on how to build your own daily tracker, I’ve started a series here.
Tips for Better Sleep
Getting good sleep is fundamental to energy levels and so much more. I’ve include my top tips below, based on my own research and experience. For each, I’ll include links to research that supports this, my own score, and any related product links to make it easier to capture.
Be tired
Sleep Score: 10/10
Please don’t get mad at me. My first tip, and probably the most impactful tip is to just be tired when you go to sleep. I know, I know. “Wow, starting strong there Scott.” But this is so true, if you’re tired when you go to bed, you’ll probably sleep really well. So the key here is not actually sleeping, but using up your daily energy so that when you go to bed, you’re tired. So that means working out, doing tough things, working hard at what you’re doing. Kick the shit out of your day, and you’ll usually sleep beautifully. This is that part that’s a cycle; work hard during the day, and sleep well at night, so you can work hard the next day.
Make sleep a priority
Sleep Score: 8/10
The more time you spend on getting good sleep, the more things you’ll try, tuning your approach to you. That also means making sure you’re giving yourself adequate time to sleep. If you’re not getting enough sleep, make sure you’re building your day around getting those z’s. Really, this tip should be called, take this shit seriously. Sleep is so important to our health and wellbeing, that you need to prioritize it. If you have the mindset of “I’ll sleep when I’m dead,” that’s cute but it won’t get you very far.
Be consistent
Sleep Score: 9/10
This is one of the hardest things to implement in that it requires significant time. You have to be consistent with when and where you sleep. That means going to bed at the same time everyday and getting up the same time everyday. Your body is an amazing system, the most complex we may ever see, and being consistent with anything is hugely impactful to getting the most out of it. It needs to know that it’s okay to be tired at certain times of day.
Being consistent with my sleep schedule has been one of the biggest drivers to overall sleep quality, quantity, and daily energy levels that I’ve found. Listening to your body and being consistent has allowed me to go from being a night owl to a morning person.
Supplementation
Here’s the stuff you really came here for. This is the stuff you can go buy and it’ll probably make an immediate impact. There are three main things I’ve tried to impact my sleep. This is all inspired and influenced by Dr. Andrew Huberman. Take his word for it, not mine; I’m no scientist or doctor so take this with an understanding that I don’t know how this will impact you. Consult your doctor as appropriate. With that disclaimer out of the way, here’s what I’ve taken. Please see the following Huberman Lab podcast episodes for more information on recommended dosages (link).
Magnesium Threonate
Sleep Score: 9/10
Magnesium Threonate is one of many forms of magnesium you can take. Dr. Huberman talks about how this is one of the only forms of magnesium that can cross the blood brain barrier, an important part of why this works so well for sleep. When I take this stuff, I get sleepy really fast. Within about 30 min of taking 1 or 2 of these pills, I’m basically out. This is really good for helping you fall asleep. So if you’re anything like me and you need to just quiet your mind, this does wonders.
One of the downsides (and benefits, depending on your point of view) of magnesium is that it can “loosen you up” or “make it rain hot fire” if you catch my drift. I personally have not found Magnesium Threonate to give me this side effect, but your milage may vary.
Examples include:
- Magnesium Threonate 90 Count – This is what I use
Theanine
Sleep Score: 7/10
Theanine, or also called L-theanine, is an amino acid found in certain teas. According to Dr. Huberman, this is a supplement that’s really good at creating lower frequency brain waves, something that helps achieve deep sleep. I started taking this with Magnesium Threonate as the second layer of supplements; Mag to help me fall asleep and Theanine to help me get deeper sleep. I feel like it might work, but it really helps me become calm.
I’ve noticed that Theanine is included in a lot of health related energy drinks and it’s supposedly beneficial for brain function. If I take it during the day, I find I do get tired after a few hours, so it might be beneficial for focus, but comes with the downside of reducing my energy levels later. Paired with Mag, this stuff seems to help me get better overall sleep.
Examples include:
- Theanine 200MG – This is what I use
- Sports Research brand – I used to buy this but the last bottle I received all the pills had melted together so tread carefully
Apigenin
Sleep Score: 4/10
One of the last components of Dr. Huberman’s sleep cocktail suggestions is apigenin. This is usually labeled as a prostate supplement, so that’s cool I guess. For me, I don’t notice any difference between when I take it or when I don’t on my overall sleep. Some people might find this beneficial and I’ll give it another go soon, but I didn’t find it really did anything for me.
Examples include:
- Apigenin 50 MG – This is what I use
Eye Mask
Sleep Score: 4/10
Besides looking like a total diva, I wear a sleep mask to bed sometimes when I want to get really deep sleep. It’s tough to really pinpoint that this does anything more than blocking out light, but since my bedroom is really dark to begin with, I don’t know that it really does anything else. Besides, nothing says I take this seriously than putting on a silky soft eye mask. I’ve found that it’s got to be really thin though, I’ve seen some seriously big eye masks that make the Apple Vision Pros look normal.
Examples include:
Ear Plugs
Sleep Score: 3/10
Sleeping with ear plugs is weird. If you need to quiet loud noises (or a loud snorer) they get the job done. I don’t feel like it enhances my sleep, only helps lesser things that would make me get worse sleep, so I gave it a lower score.
Cold Room
Sleep Score: 8/10
Simply put, I cannot sleep if I’m hot. Research shows that your body gets tired as the temperature drops. This makes sense because in nature, when the sun goes down the temperature drops. There are a few ways to achieve a few degree drop in body temperature and that’s by automating your thermostat to drop to lower temperatures at night (which will also help you save on heating bills).
Another alternative is to purchase a bed chiller which either circulates air under the covers or is a mattress pad that runs hot/cold water under it. Examples include the 8sleep pod cover (it’s seriously expensive). I’ve found that a nice fan on my face really helps me regulate my body temperature. I’ve got an older version of this bad boy on my nightstand (Vornado Fan).
Hot Shower
Sleep Score: 5/10
Taking a hot shower at night can actually help you fall asleep faster (reference). It’s kinda counterintuitive but if you warm your body up, when you get out of the shower your body temperature will drop, signaling to your brain that it’s time for bed. I’m not a fan of going to bed with wet hair, so I don’t use this but I know it works for some.
Avoid carbs and eating before bed
Sleep Score: 6/10
In my quest to get deeper sleep (not just more), I stumbled across a few suggestions of limiting carbohydrates before bed (no more carbs after dinner) as your brain uses carbs as fuel (reference). While I’ve found, anecdotally, that it helps me get more tired, I haven’t noticed significant changes in the quantity of my deep sleep. However, I’ve had too many bowls of ice cream at night lately to really stick to this over a long time. Maybe you have better luck than me!
Avoid caffeine
Sleep Score: 10/10
I know you caffeine addicts don’t want to hear it, but that shit messes your circadian rhythm, your energy levels, and is highly addictive. Caffeine’s half-life is about five (5) hours, and it’s fully metabolized about 10 hours after ingestion (reference). That means if you had a cup of coffee at 2 PM, it’s not out of your system until MIDNIGHT. How could you reasonably have good sleep if you’re drinking caffeine? I know you latte warriors pretend that your late night cup of coffee doesn’t impact your sleep; I call bullshit.
When I stopped drinking that stuff, after I got over the horrible withdrawal, I’ve never slept better. This has been one of the biggest shifts in my health journey that I can pinpoint. I’ll scream from the rooftops the benefits I’ve gotten from not ingesting caffeine. Dr. Huberman says that if you’re going to drink caffeine to drink it about 90 minutes after you wake up, and not later than noon(ish) so that you don’t mess up your sleep cycle.
Get sunlight
Sleep Score: 7/10
This summer I’m going to try to take a walk in the morning after I wake up so that I get sun exposure in my eyes; a key component of Dr. Huberman’s morning routine (reference). Why does it matter? Well, I have no idea, but it makes sense that the sun is fundamental to so many parts of our system, that it would impact our sleep. It appears that this stuff is hardwired into our ancestral brains as the sunrise and sunset mark key environmental changes for humans. Living in accordance with nature (sorry if this is a bit hippy) makes sense to ensuring we receive a good night sleep. Allowing your eyes to receive both morning and evening sun are impactful on your circadian rhythm.
Avoid light before bed
Sleep Score: 6/10
Look, there are hundreds of people that will sell you blue light blocking glasses. There’s science that shows that reducing light at the end of the day really helps with sleep. I haven’t found that reading my phone or watching TV that close to my bedtime really impacts my sleep that much; also, what are you just supposed to sit in the dark? I do make an effort to limit close exposure, especially bright sources, before bed time.
Reading
Sleep Score: 7/10
Reading in or before bed is a really great way to slow your brain and environment down. It’s a relaxing exercise that allows your body to settle down, allowing you to get to sleep easier. It’s also a great way to habit stack something most of us want to do more of. There’s one, potentially downside; you’re a product of habits and if you build the habit of only reading before bed, if you need to read, it can be a trigger to get tired. That’s not great if you need to read something for work or if you’re a student studying. That would mean it’s important to read at other times of day so that your brain doesn’t associate reading with sleeping.
I know it sounds silly and possibly outlandish, but that’s the power of habits.
Can’t sleep, don’t sleep
Sleep Score: 5/10
Speaking of habits, I read a sleep tip (reference) that if you are trying to fall asleep and you can’t for more than about 20 minutes, you should get out of bed and go do something else. The thought process behind it is that you’re a product of your behaviors and you don’t want to get into the habit of your bed being a place you just lay and not sleep. I can’t say that there’s been many days that I’ve done this (hence the lower score) but I understand the power of habits and making sure you’re not developing and encouraging bad behaviors.
White noise
Sleep Score: 6/10
I can’t sleep without a fan. I use that fan for both temperature control and white noise. I hear every creak in the house if I don’t have something blocking noises so sleeping with a fan is really helpful in building a space that encourages my sleep. I have read some articles that white noise for newborns/infants might actually not be great for them. We found that if we had a white noise machine going all night, when our kid woke up in the middle of the night, they cried. Once we stopped using the white noise machine, they slept through the night; you draw your own conclusions.
Dedicated sleep space
Sleep Score: 3/10
Some experts suggest that making your bedroom exclusive for sleeping helps build health sleep habits as your brain is trigger to sleep when it goes to bed, because that’s all it does when you go there. I can’t say that I can directly say that this has made a huge impact on me, but I believe in the power of habits and triggers so this makes sense. Making my room inviting and comfortable has felt that it makes me more likely to relax and sleep more soundly. I gave this a lower score because it’s tough to say how much this really impacts your overall sleep.
Things to Avoid
There are a few notable things you want to avoid to get good sleep.
Alcohol
Look, you might think that having a drink helps you fall asleep easier, and while it might, it can lead to reduced quality of sleep. Long-term impacts can include chronic sleep problems and other sleep related issues (like sleep apnea) so just don’t drink before bed (reference). I can say that since I’ve stopped drinking, I’ve slept better on an average basis. To be clear, I didn’t drink much to begin with (2-10 drinks a month) but I have noticed a difference.
Melatonin
Here’s the deal, melatonin works. There’s no way around it. You want to fall asleep quickly? A melatonin supplement will knock you out. But here’s the problem, it’s the only hormone that you can get over the counter. Why does that matter? Well you can quickly become dependent on it when your body stops its production of the hormone because it’s getting it from external resources.
With that said, be careful of sleep supplements that have melatonin in them. I wouldn’t take melatonin for more than a day at a time, if at all. Don’t take my word for it, Dr. Huberman is a huge opponent to using melatonin in any form. I used to take these supplements every once in a while and they work. But they can easily spiral into long term abuse if you’re not careful. The big tip? For me, Magnesium Threonate acts in the same exact manner, but isn’t likely to be addictive (reference).
Additional Resources
Huberman Lab Podcast – A great resource for all things science and human optimization (including sleep)
Recommended Reading
For more information on how to develop a daily tracker, see the start of my series here.