No products in the cart.

4TH OF JULY SALE! Get up to 25% off with code JULY4TH + FREE SHIPPING on orders over $99! See terms

4th of July Sale

15% discount valid on all products at from July 3, 2020, 12:01 am MT through July 6, 2020, 11:59 pm MT. 15% discount will be combined with 10% current sale price on all bundles and to the first month of any new subscription for a total of a 25% discount. Subscription renewals will automatically move to the standard 10% discount after the first month. Offer cannot be applied to previous purchases or the purchase of gift cards and cannot be redeemed for cash or used in combination with any other offer. To redeem enter code JULY4TH in the promo code box in cart or checkout. Limit one promotional code per order. Terms of offer are subject to change.

Free Shipping

Get free basic shipping on all retail orders valued at $99 or more, after all discounts have been applied and excluding tax and shipping costs.

(Contiguous United States only).


How To Hack Your Environment For Better Sleep

You surely know the importance of sleep, or you at least know that you're supposed to be getting seven to nine hours of it each night, but if you're like most busy parents managing a household and a job, or young professionals juggling work and a social life, or really anybody with access to tv on demand and a smartphone, your sleep is likely inconsistent and being neglected on a regular basis.

Any thought of improving sleep is often pushed aside because the waking brain finds other tasks to dwell upon that seem much more important. But optimizing your sleep doesn't have to be another stressful thing to add to your list of things to do. It just takes a few simple adjustments in the beginning, and then you'll quickly be feeling rested enough to tackle any further steps toward becoming a super sleeper.

Understanding sleep hygiene will help you to easily fall asleep, whether it’s for a nap, or a good seven to nine hours of deep, restful sleep. Long gone will be the days of tossing and turning, waiting to drift off, or waking up repeatedly during the night just to wake up with a grumpy disposition and an appetite for every pastry your coffee shop has to offer.


Maybe your work takes you all over the country or the world, and you’re always jet lagged. Maybe you’ve gotten used to staying up watching your favorite show past midnight and can’t seem to get up in the morning. Maybe you just feel tired and drained all the time. Whatever the case, not sleeping enough, or sleeping well enough, can lead to inflammation, lack of energy, brain fog, and inhibit creativity, memory, and cellular regeneration. Sleep, then, is one of your most important traveling buddies on the road to becoming superhuman.

The Importance Of Proper Circadian Rhythms 

Circadian rhythms are physiological and behavioral cycles that influence the timing of all your bodily rhythms on approximately a twenty-four-hour cycle. They help control a wide array of biological processes, such as the sleep-wake cycle, body temperature, digestion, hormone secretion, glucose homeostasis, eating habits and cell-cycle regulation. Your body assigns certain functions based on the time of day, such as tissue repair while you’re sleeping and feeding and moving during the day. The primary cues that dictate the circadian rhythm are light, food, movement, and social interaction.

If your circadian rhythm is irregular or not synched with the natural light/dark cycle as humans have been for millennia, then you're putting yourself at risk for obesity and metabolic disease, diabetes, weight gain, depression and increasing your risk for all chronic diseases. If your circadian rhythm is timed right, you should be sleeping from about 11 p.m. to about 7 a.m. So, if you’re not there, how do you get there?

Sleep Hygiene 101

Because so many factors influence your circadian rhythm and sleep quality, and because the modern world only adds more complications and potential sleep disturbances, you need to understand the major players influencing your ability to sleep.

How Light Affects Sleep

Believe it or not, getting a good night’s sleep begins in the morning before you’ve even gone to sleep. For your body to be in its natural circadian rhythm, wherever in the world you are, you have to be exposed to some kind of natural sunlight, or its equivalent, first thing in the morning. A simple 10 to 20-minute walk outside will help you reset your biological clock.

What happens when you don’t have access to sunlight? Well, you bring the sun to you. There are little biohacks that can mimic exposure to natural light that utilizes blue light. For example, you can replace some of the lightbulbs in your house or apartment with specially designed bulbs that bombard you with blue light.

There are also glasses called Re-Timer glasses, which emit a bright, greenish-blue light very similar to what you get from sunlight. You can wear these first thing in the morning to mimic the effects of sunlight and help set your biological clock, or wear them when you want your morning wake cycle to occur, such as when you’re jet-lagged or preparing for travel. As an added bonus, these light therapy glasses don’t cause the same retinal damage that light therapy boxes can cause when you’re using light to reset your circadian rhythm.

An alternative approach, or something you can do in addition to Re-Timer glasses, are special earbuds that stimulate photoreceptors in your brain by beaming bright light through the ear canal and ear structure. This small device called the HumanCharger just needs to be worn for twelve minutes. One study showed that people exposed to twelve minutes of light through their ears had greater activation of the visual and sensory-motor areas of the brain. Since up to 70% of all sensory information processing is directly affected by input coming in from your eyes, the benefits of this are massive. Spatial-awareness will improve, as well as muscle strength and coordination. If you live in an area, or if you’re traveling in a place that doesn’t get much natural sunlight, these earbuds should definitely be go-to.

Because blue light suppresses the production of the sleep-inducing hormone melatonin to make you alert and awake during the day, if you're exposing yourself to blue light in the evening, you're inhibiting melatonin production that is necessary for priming your body to sleep. That’s why it is important to eliminate exposure to artificial light at the end of the day as much as possible. Fortunately, just like there are glasses to blast you with blue light, there are blue-light blocking glasses that block it. You can wear these while watching a movie, scrolling around on your computer, playing video games, or laying in bed with your cell phone. Generally, whenever the sun has gone down, you’ll want to eliminate exposure to blue light so that it won’t throw off your circadian rhythm. You can also purchase what are called biological LED bulbs, special light bulbs that emit no blue light, and replace the regular bulbs in your bedroom or kitchen or bathroom with some of these.

So, when it comes to light, more exposure to natural sunlight or blue light will dose you up to start the day, and eliminating exposure to that light, later on, will help you fall asleep more easily. Then, when you’re actually sleeping, you can wear a sleep mask to block out any sleep-disturbing ambient or electronic light.

How Smell Affects Sleep

There are natural olfactory compounds that induce relaxation. Rose, bergamot, lavender, these and more actually activate your “rest and digest” parasympathetic nervous system (PNS) and can be very calming. The parasympathetic nervous system helps control homeostasis, regulates different body systems, and allows it to repair itself. Some of the effects of the activation of the PNS are muscular relaxation, increased saliva production, and greater release of digestive enzymes. Sensory and chemosensory stimulation initiate different physiological processes that are themselves regulated by the PNS. Once activated, the PNS inhibits activity in organs related to the “fight or flight” response and excites organs used to “rest and digest”.

Now, take lavender for example. It has so many benefits beyond helping you fall asleep. It’s an antibiotic, antiseptic, and detoxifier It’s also a sedative and antidepressant, and stimulates the immune system. And more than that, the results of various experiments suggest that exposure to undiluted lavender for as little as 7 days helps inhibit anxiety-like behaviors that are the result of an overstimulated sympathetic nervous system. All you have to do is place a little lavender oil on your upper lip, or even get an essential oil diffuser that will diffuse the oil into the air around you while you sleep. You’ll literally breathe your way to a better night’s sleep.

How Sound Affects Sleep

At some point, you’ve probably laid awake, enjoying a cacophony of sirens, barking dogs, late-night parties at the neighbor’s, and those oh-so-quiet-yet-ever-present creaky house sounds. When you’re flying, there’s always beeps and clicks and loud children and engine hummings. The most effective way to banish all those noises is either earplugs or special wrap-around headphones that can play tunes, or just give you some peace and quiet.

Apps like or SleepStream have relaxing nighttime sounds available to lull you to sleep. Binaural beats are another sound hack for enhanced sleep. By sending two different sound frequencies to each ear through headphones, your brain responds by matching the brainwave speed to the difference between the two frequencies. In terms of supporting sleep, binaural beats at a specific frequency will relax the brain into a state of sleep. 

How Temperature Affects Sleep

Believe it or not, your body temperature actually drops when you sleep. Your body temp may drop by as much as 2° C while you snooze, and this variation is regulated in part by circadian rhythms – core body temperature is high during the day, peaking in the midafternoon, and lower at night. At sleep onset, the metabolic rate in your cells falls, and as a result, they generate less heat, which means you generate less heat. So, as you drift off, you’ll begin to cool down by what is a significant amount from the human body’s thermal set point. At certain points during REM sleep, you’ll start to warm up again, due to a temporary loss of this thermoregulatory response. But, as you re-enter NREM sleep, you’ll start to cool off again.

The problem is that external factors can throw off your core body temperature cycle when not properly aligned with your natural circadian rhythm. Just a few of these are physical activity, drugs, fever, and menstrual phases. So if you spend your day running around doing errands, going to meetings, working out, and eating a lot for effective recovery, you might be messing with your body’s natural rhythms. By the time you get to bed, your body is generating so much heat, it’ll take much longer for sleep onset to occur than it should, and your sleep itself won’t be as restful.

Luckily, there are some biohacks you can keep up your sleeve for those situations.

You can purchase what’s called a Chilipad. The Chilipad uses water to generate a cool surface to sleep on. Just slip the pad underneath the sheets of your bed. If you’re traveling, when you check into your hotel room, you’ll want to drop the wall thermostat to around 65° F. You can also travel with a device called a Quantlet. Slap it on your wrist before bed and it actually causes heat to be drawn out of your body and then recirculates it as a cooling sensation on the underside of the wrist. It can be used to prime the body for sleep, and so can a cold shower, a hot-cold contrast shower ending on cold, cold air, or a cooling pad. Whatever situation you find yourself in, there are options for helping your body along in its circadian mission to chill out when you go to sleep.

Other Factors To Consider For Better Sleep

  • Reduce and manage stress – Cortisol and melatonin are the major hormones that are influenced by your circadian rhythm and that tell the rest of your body systems what time it is. Cortisol peaks in the morning to rev you up for the day and gradually diminishes so that your body winds down to sleep. Chronically elevated cortisol due to stress can dysregulate your circadian rhythm.
  • Keep a consistent schedule – Circadian rhythms operate on exactly that – a rhythm. That means doing things outside of your norm may throw it off. This includes an inconsistent sleep schedule (sleeping in on weekends), eating at different times each day (indulging in a late night snack), inconsistent timing of workouts (especially later in the evening if this isn’t your normal time) and pretty much any other things outside of your normal schedule. It may sound boring, but you’ll feel way better.
  • Avoid stimulants later in the day
  • Limit fluids before bedtime

Sleep Better Tonight

By hacking these four common factors affecting your sleep, you’ll not only sleep better, but you'll also improve nearly every body system, giving you the physical energy, mental focus, and spiritual clarity to tackle whatever life throws at you.

So here’s your task to get you sleeping better tonight. Figure out just one way that you can take advantage of these four variables. How can you enhance your lighting situation? What about sound? How can you smell your way to rest and recovery? What can you do to create a cooler space? Make the necessary adjustments and get the sleep of your dreams!


39 thoughts on “How To Hack Your Environment For Better Sleep

  1. Hi team,
    Do growing lights for plants. Have enough blue light to have the same affect as the human charger. And if so how long would you need to have then on?

    1. I use them for both IR and Blue (blue and red in the am) I am good at around 15 minutes – Its all about frequency, intensity and duration. I don’t do IR or Bluse light after 2 pm ish- other wise to much energy for ZZZZZZzzzz

  2. How do you explain my husband who is extremely obese, eats worse than the standard american diet, works on computer and phone until 10-11pm but can fall into deep sleep in seconds and wakes up at 6am refreshed? I on the other hand try and do everything right, but have a hard time getting good sleep and wake up droggy.

    1. Good sleep is a complex issue. If your husband sleeps well he is really lucky and it will be helpful to him especially considering his lifestyle habits. His health risks are increased, no question, with his lifestyle. Often you just cannot convince people to change no matter what you say or do. All you can do is lead by example. Many people straighten up with a health scare but many do not and die early. There is a tiny percentage of the population who lives a long and healthy life despite bad habits and this is what people cling to they hope they are in that group. Go to CV ICU and take a look at the patients there, the vast majority are type II diabetic, obese, and smokers. The vast majority has one or more of these. Yes the odd one has a heart attack despite a healthy lifestyle but they are an extreme minority. I am a CCU nurse I know what I am talking about.

    1. Some blue blocking glasses could be an option while at work… Blacking out windows & removing electronics from bedroom for improved sleep. Taking some time to get sunlight and grounding (walking barefoot in the grass) are easy habits to incorporate that have been shown to be beneficial

  3. It looks like you are wearing the clear Swanwick blue light blocking glasses in the video, any difference between those and the ones with the yellow tint? Are those your go-to blue light blocking glasses? What would you recommend for a sleep mask?

  4. How come you didn’t mention groudning as a bio hack to better sleep which you have in previous articles?

    1. No reason in particular. There are lots of biohacks for better sleep and grounding is certainly one of them!

  5. what tools do you guys recommend for tracking sleep quality? I’ve used a few different apps, like Pillow and Sleep Cycle. The latter seems to better reflect my experience of sleep. Oura Ring looks interesting but I hate wearing rings. Interested in what you recommend.

  6. Using Whoop to track my recovery, and sometime mid last year I started to get almost no REM sleep (which if I am not mistaken is the sleep cycle most closely related to restoring the mind, as opposed to deep sleep that restores the physical body, correct me if I got that wrong!). Was averaging around say 30-45 mins, and now I barely get it to 5 mins! I have since traced back my life to around that time, and didn’t nail down any significant changes in my lifestyle habits as I have been wearing blue blocker glasses since January of 2017, I also occasionally use Sleep Cocktail for past year with no noted differences in my REM, although my deep sleep average did go up.

    So my question is…what are some possible causes that a person could lose out on REM sleep. And would any or all of the above sleep tactics help to get my REM sleep back?

    PS: whether placebo or not I did, at the time period of losing REM sleep, I noticed my mind not quite at 100%, as my focus/mental energy seemed lower.

    1. Oliver, I would absolutely try all of the suggestions in this article. They are all crucial for getting into a more deep, restful sleep.

  7. CBD works so well for me. No early morning wake up to pee. My HRV has seen a 10 point increase when I first started.

      1. I buy my CBD from a Canadian company which only sells CBD products. I don’t want to mention the name in case you think I am promoting them. I think because they don’t sell any THC products and CBD is their focus there product is good. I have bought CBD from other places and found no effect. Keep looking for a good product because they really do work. I initially thought it wouldn’t work for me but now I think the ones I bought were from a company which was not reputable. I have tried EVERYTHING and the suggestions in this article are not new to me and none of them worked. I guess we are all different but CBD is the first thing I have found which actually works. This Roe Rogan clip talks about CBD and this is what first made me aware of how helpful it can be

  8. What hacks are there to increase deep sleep? According to the oura ring, I am only getting 45-55 min of deep sleep on most days. Occasionally I get 90 minutes and feel so much better but I can’t figure out how to consistently get the 90 minutes. There doesn’t seem to be a pattern.

    1. according to oura, i am sometimes getting only about 10 mins, but i’ve read the research paper comparing oura to sleep labs and it seems to sometimes favour reporting lighter sleep compared to nREM3, so i started to look at it from that perspective. having said that, what seems to work for me is a v high dose of absorbabl forms of magnesium (transdermal or chelated forms seem to be good). l-theanine, ashwaghanda (to reduce cortisolic states waking you up) have also helped. i am sure ben would recommend CBD as well. it’s been some time since i last tried it, could be worth a shot, too.

      1. Hi Kion team,

        Is your hemp oil the same as CBD oil? Would that be suitable for a better sleep ?
        I do almost all of the above suggested hacks and still wake up after 2 hours of sleep.

        1. Hemp oil is not the same as CBD. Hemp contains 80+ phytocannabinoids, one of which is CBD… Yes, hemp oil has been shown to be effective in supporting improved sleep.

        2. CBD and hemp oil are not the same. There is very minute amounts of CBD in hemp oil. Hemp oil is great for you, but its more a nutritional supplement.

          CBD in contrast, greatly helps many people greatly improve sleep, reduce anxiety and pain… without a high or psychoactive effect. I sell and write about CBD for 2 yrs now.

          Just be sure to get a quality brand. Kctv recently tested 5 CBD products and none of them had the amount of CBD on the label.

  9. Ben have you heard about mouth taping to optimize sleep? It is based on the Butyeko method recommended by Dr. Mark Burhenne in his book “the 8 hour sleep paradox”

    1. Hey @Franklin – Check this out:

Leave a Reply

Your email address will not be published. Required fields are marked *