Energy & Sleep Hacks
6 Essential Sleep Hacks to Boost Your Energy Levels
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I used to believe that trimming hours off my nightly rest was a sacrifice worth making for productivity; after all, the more time I spent working or studying, the more I’d get done, right? Unfortunately, I soon discovered the opposite to be true: I was groggy, unmotivated, and struggling to concentrate during the day. Determined to turn things around, I was trying to find essential sleep hacks to improve my sleep quality, so I began exploring different
biohacking
Biohacking
— The practice of using science and technology to enhance the body and mind, often through DIY biology, dietary changes, or technology.
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strategies, brain health supplements, and lifestyle tweaks. The results were astounding. Here’s what I learned about reclaiming my nights and boosting my energy levels during the day.
The information in the article is a personal experience, not medical advice. Consult a healthcare professional before implementing any substances into your routine.
1. How Does a Good Sleep Environment Impact Your Sleep Quality?
Before I looked into nootropic supplements, I focused on setting the stage for better sleep and improving the sleep environment:
Lighting: Using dim lights or lamps (instead of harsh overheads) during the evening helped me wind down. Blue-light-blocking glasses also made a difference when working on my computer late.
Temperature: I found my sweet spot by keeping the bedroom around 65–68°F (18–20°C). A cooler environment can promote deeper sleep.
Sound: A white noise machine or fan helped mask sudden noises. I also experimented with soothing sleep playlists or guided meditations.
By optimizing these basics, I laid the groundwork for better sleep and more restful nights. But that was not enough in my case.
2. Why Use Picamilon and Magne B6 for Better Sleep?
Picamilon: A combination of niacin (vitamin B3) and GABA, Picamilon crosses the blood-brain barrier more efficiently than taking GABA alone. This can help ease nervous tension and support a calm mind before bed.
Magne B6: Magnesium is crucial for relaxation, and vitamin B6 helps enhance its absorption. Taking Magne B6 has reduced the restlessness I sometimes feel at night, helping my muscles and nerves unwind.
3. Do Theanine and 5-HTP Help You Sleep?
Theanine: Naturally found in tea leaves Theanine has a reputation for promoting relaxation without causing sedation. Taking Theanine about an hour before bed, sometimes while reading or listening to calming music, has helped me settle into sleep.
5-HTP: This supplement is a precursor to serotonin
Serotonin
— Neurotransmitter regulating mood, sleep, and appetite.
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, which is then used to produce melatonin. By supporting the body’s natural serotonin levels, 5-HTP can help regulate mood and, in turn, contribute to healthier sleep cycles.
5-HTP: This supplement is a precursor to serotonin
4. Can Selank Reduce Nighttime Stress?
Selank is a peptide often used to support a sense of calm and mental clarity. For me, it’s been helpful in managing day-to-day stress so that, by bedtime, I’m less tense and more ready to drift off. The gentler effect it has, compared to more sedating options, allows me to remain clear-headed without feeling drowsy beforehand.
5. How Can Phenibut Help You Relax?
I discovered Phenibut when stress and racing thoughts started creeping into my evenings. Phenibut works on GABA receptors, supporting relaxation and helping me feel calmer when my mind is overactive.
Note: I only use Phenibut occasionally on particularly stressful days, because moderation is key to avoid building tolerance.
Please note that Phenibut is not a dietary supplement. The capsules are a medication with a complex effect, which may cause adverse reactions, including severe drug dependence if used incorrectly. Consult with your doctor before making a purchase.
6. Which Lifestyle Habits Truly Improve Your Sleep?
Even the best nootropic supplements won’t save a poor lifestyle. Here are some last but not least essential sleep hacks that amplify sleep quality:
Consistent Bedtimes: Going to bed and waking up at roughly the same time each day keeps my circadian rhythm
Circadian Rhythm
— The 24-hour internal clock that regulates sleep, hormone release, metabolism, and energy levels.
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in sync.
Moderate Exercise: A daily walk or light workout helps burn off excess energy. Just remember to avoid strenuous workouts too close to bedtime.
Mindfulness Practices: Whether it’s a quick meditation or writing in a journal, focusing on relaxation techniques before sleep can dramatically improve sleep onset.
Consistent Bedtimes: Going to bed and waking up at roughly the same time each day keeps my circadian rhythm
Moderate Exercise: A daily walk or light workout helps burn off excess energy. Just remember to avoid strenuous workouts too close to bedtime.
Mindfulness Practices: Whether it’s a quick meditation or writing in a journal, focusing on relaxation techniques before sleep can dramatically improve sleep onset.
Final Thoughts: Will These Sleep Hacks Work for You?
Improving my sleep became a key factor in boosting my overall productivity and well-being. By creating a calming environment, selecting targeted supplements (like Picamilon, Magne B6, Theanine, 5-HTP, Selank, and Phenibut), and adopting healthier lifestyle habits, I’ve seen dramatic improvements in how I feel both at night and the next day.
If you’re looking to upgrade your sleep routine, these strategies may be worth a try. Just remember to consult a healthcare professional before starting any new supplement, as individual needs can vary. With patience and experimentation, you can find the right combination of habits and supplements to help you wake up feeling fully refreshed and ready to tackle the day.
by Pierre Gourdon, a Biohacker
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