Hey friend,

In today’s hustle culture, rest gets mistaken for weakness.

People brag, “I’ll sleep when I’m dead”—as if that’s noble.

Newsflash: you’re just speeding up the timeline.

On the flip side, many can’t sleep at all…

Insomnia. Racing minds. Reliance on meds that sedate but don’t restore.

I’ve worked with clients who think they’re sleeping well, but they’re unknowingly sabotaging real recovery with pharmaceuticals.

Why Sleep Is Non-Negotiable

Sleep isn’t passive. It’s when your brain goes into full-on detox mode.

The glymphatic system kicks in, shrinking neurons to flush out waste and toxins. [1]

It’s not just maintenance. It’s regeneration.

Sleep also:

• Strengthens memory and learning
• Processes emotions
• Slows aging and protects long-term brain health
• And so much more… [2]

Skip real sleep—or numb it with sedatives—and you don’t just lose rest. You lose clarity, resilience, and cognitive power.

Do you want to function at your peak?

Don’t hustle harder. Sleep smarter.

Biohack Your Sleep: Your Ultimate Guide

This guide distills the most effective, science-backed strategies to unlock deep, restorative sleep—no sedatives here.

Some tips are simple, one-time setup changes.

Others are powerful daily habits.

The goal: 7–9 hours of quality sleep each night.

Because it’s not just about time in bed—it’s about how well your brain and body repair while you rest.

Let’s optimize your nights so you can own your days.

1) Build Your Sleep Cave

Your bedroom should feel like a sanctuary, designed for deep, uninterrupted rest.

→ Keep it dark:

Block out all light, especially blue light from electronics or streetlamps. Use blackout curtains, unplug glowing devices, or wear a quality sleep mask.

→ Keep it cool:

Your body needs to drop in temperature to fall—and stay—asleep. Aim for a room temp between 60–69°F—a cool room + cozy blankets = perfect combo.

→ Keep it quiet:

Sound matters more than you think. If you’re sensitive to noise, try earplugs, a white noise machine, or even a box fan to drown out distractions.

→ Keep it comfortable:

Invest in a high-quality, low-toxin mattress and pillow set. Look for organic materials like cotton and latex. (My wife and I sleep on a Metta Bed, and it’s a game changer.)

Turn your bedroom into a cave, dark, cool, quiet, and cozy.

Your nervous system will thank you.

2) Quality Sleep Starts the Moment You Wake Up

Your circadian rhythm—the internal clock that governs your sleep-wake cycle—runs best on consistency, light, and movement. Here’s how to align with it:

Sleep consistently.

Wake up and go to bed at the same time every day (yes, even on weekends). This trains your body’s internal clock, making it easier to fall asleep and wake up naturally.

Anchor your mornings with sunlight.

Get outside and expose your eyes to natural light within 30 minutes of waking. Morning sunlight is key to syncing your circadian rhythm.

Be smart with naps.

Aim for one solid block of nighttime sleep. If you nap, keep it under an hour and avoid late afternoons.

Wind down before bed.

Create a ritual: journal, meditate, listen to music, read fiction, light a candle—whatever helps you unplug and ease into sleep.

Move During the Day

Daily movement = deeper sleep.

Be physically and mentally active during the day to sleep more soundly at night.

Time your workouts wisely.

Morning and early afternoon exercise supports sleep. Intense evening workouts can disrupt it.

Don’t sacrifice sleep for fitness.

If you train early, adjust your bedtime to protect your sleep time.

Fuel Sleep with Smart Choices

Eat with sleep in mind.

• Avoid large meals or intense exercise within 2–4 hours of bed.
• Cut caffeine and nicotine 6–8 hours before sleep.
• Skip the nightcap—alcohol may knock you out, but it wrecks deep sleep.

Master Light Exposure

Light is the most powerful tool for regulating your sleep-wake cycle.

During the day:

• Get outside early—natural blue light boosts energy and supports better sleep later.
• Use a blue light therapy lamp if you’re indoors or in low-light regions/climates.

At night:

• Dim your environment after sunset.
• Wear blue light-blocking glasses.
• Use f.lux, Night Shift, or Color Tint to reduce screen stimulation.
• Ditch screens at least 60–90 minutes before bed to let melatonin do its job.

Your daily rhythm is your sleep foundation.

Nail your daytime habits, and your nights will follow.

3) Sleep Supplements That Work

Shout-out to my friend Nick Urban from Outliyr.com for this smart framework on using sleep supplements.

He breaks them into two categories:

Nightly Support (Long-Term Use)

These are safe for consistent use and help build a solid sleep foundation:

• Glycine – Calms the nervous system and supports deep sleep.
• Taurine – Reduces cortisol and enhances GABA activity.
• Magnesium Glycinate – The sleep mineral. Helps you unwind and fall asleep faster.
• Lemon Balm – A calming herb that reduces stress and promotes relaxation.
• L-Tryptophan – A precursor to serotonin and melatonin.
• CBD (Full-spectrum) – May reduce anxiety and support restful sleep.
• Ashwagandha – An adaptogen that balances stress hormones and promotes recovery.
• Chamomile – Classic bedtime herb for a reason.

Sleep Boosters (Use Sparingly)

For those nights when your mind just won’t shut off:

• Liposomal Melatonin – Fast-acting and effective in low doses.
• Valerian Root – Strong herbal sedative, great for anxiety-related insomnia.
• Kava – Calms the mind and body without grogginess.
• Magnolia Bark – Lowers stress hormones and promotes deep sleep.
• L-Theanine – Enhances alpha brainwaves and relaxation.
• Hops – Sedative and muscle relaxant, often paired with valerian.
• Skullcap – Calms the nerves and quiets a racing mind.
• Jamaica Dogwood – Potent natural sedative (use with caution).
• Passionflower – Great for calming nighttime rumination.

Pro Tip: Start with a couple of the nightly essentials.

Only add sleep boosters when necessary.

The goal isn’t to knock yourself out—it’s to restore your system naturally.

4) Sleep Tech to Take It to the Next Level

Once you’ve nailed the basics, these tools can help you go deeper, recover faster, and wake up sharper.

Track Your Sleep

To improve it, you need to measure it.

• ​Oura Ring – Provides detailed data on sleep stages, HRV, body temperature, and readiness. Use it to spot patterns and optimize what works.

Regulate Your Nervous System

Calm your system, signal safety, and promote deeper rest.

• ​Apollo Neuro, Sensate, TruVaga – These devices stimulate your vagus nerve, activating the parasympathetic state: rest, digest, and repair.

Sync Your Brainwaves

Train your brain for rest.

• Neurofeedback tools like Mendi, Sens.ai, and BrainTap help you shift into relaxed brainwave states.
• Binaural beats + frequency-specific music (like Brain.fm) guide your brain into deep relaxation and pre-sleep calm.

Wake Up Smarter

Don’t let an alarm wreck your REM.

• Sleep apps like Sleep Cycle track your sleep stages and gently wake you during light sleep, so you rise refreshed, not groggy.

Remember: Tech should support—not replace—your body’s natural rhythms. Use it with intention.

Sleep isn’t for the weak.

It takes up a third of your life—and if you don’t optimize it, the other two-thirds will suffer.

This guide will help you sleep like a baby, wake up recharged, and hit the ground running like it owes you money.

So let me ask you:

Do you struggle with sleep or insomnia?

Are you relying on meds to get some rest?

What’s one thing you’ll start doing differently to upgrade your sleep game?

Hit reply—I’d love to hear.

To deep rest and sharp mornings,

Onjae