What To Eat and When: How Nutrition Helps Biohack Sleep

When restorative rest is elusive, change your diet to see long-lasting results

Illustration of a family of three around dinner table with healthy food and water, clock with green checkmark, bubbles showing which food and drinks to avoid, and couple sleeping with moon icon.

Table of Contents

Tests

Get Data With Nutrition Tests, Then Biohack Sleep With Proven Solutions

If sleep is elusive despite lifestyle shifts, nutrition tests can come to the rescue. Bloodwork can identify macronutrient deficiencies, and testing the gut biome can identify underlying issues preventing quality rest at night. Find the problem, then biohack a solution.

Kit for at-home blood test resting on top of brown paper shipping envelope.

Specific Tests Can Identify Why Sleep Is Poor

Nutrition tests are a useful biohacking tool to make sure that you are getting the most out of the food you eat. They can be used to test for a variety of different things, and many of them can be done from the comfort of your own home. These tests can help you identify deficiencies, imbalances, and genetic predispositions that may be impacting your health and sleep quality. 

Micronutrient Tests

The most common at-home nutrition tests will check the details of your micronutrient levels. These tests are particularly beneficial for improving your sleep seeing as vitamin and mineral deficiencies can be detrimental to your sleep cycle.1

Within a few days, at-home tests can provide data on levels of magnesium, zinc, vitamin D, and more. 2 Once you know which vitamins and minerals your body needs more of, you can easily adjust your diet or supplement regimen accordingly to enhance the quality of your sleep.3 

Sometimes we are willing to change our diet, but we simply don’t know where to start. Micronutrient testing provides a solution by offering key information which allows us to take steps in the right direction.

Tests For a Healthy Gut Microbiome

Gut microbiome tests are also a great biohacking tool to help improve your sleep.4 Having a healthy gut microbiome can drastically improve serotonin5 and melatonin6 production, which will ultimately result in better sleep. Various companies offer in-home tests to help identify gut imbalances. It’s crucial to consult a professional to address any issues found in the gut since the microbiome is incredibly complex. Although well-intentioned, some efforts to improve your gut health could have unintended consequences.

Genetic Testing

Genetics may also play a role in your nutrition, and there are tests available to help you optimize it.7 Nutrigenomic tests provide insights into how your body interacts with food based on your genetic makeup. One of the reasons that specific diets — keto for example — work for some people and not others is because our genes influence how our body processes fat and protein and expends energy, and everyone has different nutritional needs. These tests can help you optimize your nutrition and enhance your sleep by tailoring your eating habits to your unique bodily needs.

“The best way to approach health is to emphasize a healthy diet and healthy sleep. These are two very important health behaviors that can reinforce each other.”

Dr. Susan Redline

Sleep Medicine Professor

Banner showing a colorful DNA sequence.

Micronutrient Tests

SpectraCell Laboratories

Box of SpectraCell Laboratories Micronutrient Test.

SpectraCell’s Micronutrient test offers a comprehensive analysis of cellular-level nutritional status. It assesses the body’s utilization of 31 vital micronutrients, highlighting functional deficiencies and indicating the body’s requirements for these essential elements crucial for overall health, growth, and development.

Next Health

Box of Next Health Micronutrient Wellness Test.

Next Health’s CLIA-certified Micronutrient Test offers accurate assessment of essential vitamins, minerals, amino acids, and more. It guarantees a comprehensive evaluation of your nutritional status, empowering informed decisions about your diet and supplementation for optimal well-being.

Healthyr

Box of Healthyr Micronutrient Health Test Kit.

The Micronutrient Test assesses six vital nutrients essential for optimal health: Vitamin B12, Folate, Vitamin D, Magnesium, Calcium, and Ferritin . Identifying deficiencies using this at-home test allows you to take action to enhance your overall health by addressing these crucial nutrient levels.

Nutrigenomic Tests

24Genetics

Box of 24 Genetics Nutrigenetics Test with an apple icon on the lid.

Unlock personalized insights into your genetic tendencies for effective eating and weight management with their genetic diet test. Optimize your diet based on genetic responses to nutrients, fats, and carbs. Embrace a new level of self-awareness for informed dietary choices tailored to your genetic makeup.

Nutrition Genome

Smartphone screen showing Nutrition Genome app.

Access 27 easy-to-understand health reports covering areas like Vitamin Requirements and Mental Health, plus a personalized grocery list for nutrition optimization. Explore specific reports like Covid-19 Viral Severity, Lung Damage, and Recommended Blood Work.

Wild Health

Box of Wild Health Nutrigenomic Test Kit for biohackers.

Wild Health offers personalized health plans based on individual medical history, genetics, and preferences. Their approach prioritizes longevity and healthy aging, providing actionable interventions and ongoing support. They address both short-term goals and long-term well-being.

Food Sensitivity Tests

Food Marble

Side by side FoodMarble AIRE and AIRE 2 breath test devices.

Join the gut health revolution with advanced breath testing devices for SIBO, IBS, and digestive issues. Track your diet, stress, sleep, and symptoms, and receive real-time, clinically validated personalized results. Discover the best foods for your unique digestion from the comfort of your home.

5Strands

Box of 5Strands Comprehensive Sensitivity and Imbalances Test.

Unlock personalized insights into your diet and lifestyle with their holistic assessment. Get results in 2 weeks from a simple hair sample, pinpointing barriers to your health goals. This intolerance test addresses imbalances causing issues like weight changes, inflammation, and digestive problems.

Knowing Labs

Box of Knowing Labs at-home Food Sensitivity test kit.

Food sensitivities are on the rise, and testing for them is crucial. It helps identify potential trigger foods and understand the underlying causes of symptoms. Discover the source of discomfort through easy testing and clear reports on common food ingredients.

Advanced Food Intolerance

Box of Advanced Food Intolerance Labs Food Sensitivity Test and smartphone with screen showing test results.

Experiencing symptoms like headaches, stomach pain, or diarrhea related to your diet? Consider a temporary elimination diet to help identify potential trigger foods, with a focus on IgG-mediated food sensitivities rather than IgE-mediated food allergies.

Microbiome Tests

Viome

Box of Viome Gut Intelligence at-home gut microbiome test.

The Gut Intelligence™ Test is a crucial tool for individuals dealing with gut imbalances or health issues. It assesses over 20 aspects of gut health, pinpoints potentially problematic “healthy” foods, offers supplement, probiotic, and prebiotic recommendations, promotes gut activity, optimizes glycemic response, and addresses factors contributing to inflammation.

Life Extension

White outline of a test tube within a navy circle.

Introducing the GI360™ Profile, a comprehensive stool analysis offering deep insights into microbiome diversity, dysbiosis, and intestinal health markers. With easy-to-interpret visual results, this innovative test is designed to provide valuable information on digestion, pathogens, inflammation, immune response, and more.

Thorne

Box of Thorne Gut Health Test Kit.

Thorne’s Gut Health Test offers a comprehensive analysis and personalized plan to address GI discomfort and improve well-being. It utilizes advanced sequencing and easy-to-use wipe technology for sample collection to help you make impactful changes in your gut microbiome.

El Savie

Slightly open kit for Elsavie Gut Secrets microbiome test.

Uncover Gut Secrets™ for improved digestive health. Order the kit, collect your stool sample, and receive personalized diet and lifestyle recommendations. Get a 30-minute video consultation with a nutritionist or therapist to discuss results and dietary advice.

1. Bailey R, L, West Jr. K, P, Black R, E, The Epidemiology of Global Micronutrient Deficiencies, Ann Nutr Metab 2015;66(suppl 2):22-33, doi: 10.1159/000371618: https://doi.org/10.1159/000371618

2. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538

3. Moshfegh A, Goldman J, Cleveland L, Usual nutrient intakes from food compared to dietary reference intakes, What we eat in America, NHANES 2001-2002, US Department of Agriculture, Agricultural Research Service; 2005: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf

4. Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, Parikh E, Lopez JV, Tartar JL. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394. PMID: 31589627; PMCID: PMC6779243. https://doi.org/10.1371%2Fjournal.pone.0222394

5. Banskota S, Ghia JE, Khan WI. Serotonin in the gut: Blessing or a curse. Biochimie. 2019 Jun;161:56-64. doi: 10.1016/j.biochi.2018.06.008. Epub 2018 Jun 14. PMID: 29909048. https://doi.org/10.1016/j.biochi.2018.06.008

6. Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919. PMID: 12395907. https://doi.org/10.1023/a:1020107915919

7. Di Renzo L, Gualtieri P, Romano L, Marrone G, Noce A, Pujia A, Perrone MA, Aiello V, Colica C, De Lorenzo A. Role of Personalized Nutrition in Chronic-Degenerative Diseases. Nutrients. 2019 Jul 24;11(8):1707. doi: 10.3390/nu11081707. PMID: 31344895; PMCID: PMC6723746. https://doi.org/10.3390/nu11081707

foods

Quality Sleep Starts During the Day: How To Biohack Diet and Nutrition

Biohacking sleep isn’t just a nighttime activity. What we consume during the day determines the quality of our sleep. Diet and nutrition are some of the most important areas we can improve to ensure truly regenerative rest.

Person holding a container with mixed berries and mixed nuts.

Make Better Dietary Choices For Better Sleep

Overcoming sleep issues may simply require making some dietary changes. Poor eating habits can negatively impact sleep as the food you eat directly influences whether or not your body is able to function properly.1 As a result, following a healthy, balanced diet can dramatically improve sleep quality.2 

A Whole Food Diet Biohacks Sleep

There are dozens of diet fads out there that claim to be the solution to all health problems. While some of them are beneficial for certain conditions, a simple diet consisting of whole foods is the best way to maintain a healthy body and get quality sleep.3 Avoiding processed foods and consuming a balanced diet of fats, proteins, and carbohydrates will keep your body working efficiently, 4 and improve sleep quality.5 

Fats and carbohydrates6 have gotten a bad reputation over the years, but they’re actually crucial for your body and brain to function properly.7 They have become associated with poor health because the modern diet often includes overconsumption of fate.8 When consumed in proper amounts, they actually promote healthy sleep patterns, brain function, energy, hormone production, and more.

Protein is another vital macronutrient for good health, particularly for muscle recovery after exercise (which is also a great way to improve sleep). The recommended protein intake varies from person to person, depending on factors such as gender, activity level, height, and weight. A nutritionist can provide you with personalized guidance on the appropriate levels of protein, carbohydrates, and fats for you. 

Beware of Fad Diets That Don’t Fulfill Nutritional Needs

Many popular diets that cut out a macronutrient group completely, such as Keto or Paleo, may have short-term benefits due to their emphasis on high protein intake and reduced refined sugar and carbohydrates. However, long-term studies show that these diets are ineffective for overall health and may even have harmful side effects.9 So, instead of taking drastic measures that may be harmful to your health, focus on building healthy, sustainable habits that can be maintained long-term.

Science Is Clear: A Well-Balanced Diet Encourages Rest

The first step in biohacking nutrition to enhance sleep quality is to focus on a well-balanced diet.10 Once your general nutrition is under control, there are additional ways you can biohack your nutrition. Keep reading to discover the best nutritional practices for biohacking sleep.

“I consider quality sleep to be one of (if not the top) most important pillars of health. It’s also the most overlooked.”

Dr. Mark Hyman

Functional Medicine Pioneer

Banner with various healthy foods including cheeses, eggs, nuts, vegetables, fruits, and grains.

Foods

Night Food

Nightfood offers healthier nighttime snacks with 70% less sugar, calories, and fat than regular ice cream in their ice cream products, along with lower sugar, fat, and higher fiber and protein in their cookies. These snacks also feature sleep-supporting ingredients like tryptophan, calcium, magnesium, zinc, vitamin B6, and inositol.

Two containers of NightFood sleep-friendly ice cream in Cookies N' Dreams and Full Moon Vanilla flavors next to three scoops.

Drinks

Som Sleep

Can of berry-flavored Som Sleep supplement drink in front of 12-pack box.

Transform your sleep with Som Sleep – a berry-flavored sleep drink designed for natural, restful sleep. Wake up refreshed and ready to conquer your day with our expertly crafted formula. Experience the benefits of 5 core ingredients working in harmony to improve your sleep quality and enhance your daily performance.

Cloud Water

Five cans of different flavors of Cloud Water with CBD.

Cloud Water + CBD, designed for your daily enjoyment, offers versatility. Whether poured over ice, mixed into a cocktail, used to make popsicles, or paired with pizza, it contains 25mg of CBD to help you feel like yourself in any way you prefer.

Recess

Variety of Recess mocktail products, including cans, packets, and powder.

Find calm with Recess, offering Recess Zero Proof mocktails that mimic cocktails without consequences, Recess Mood sparkling water with magnesium and adaptogens for relaxation, and Recess Mood Powders, a 3-in-1 blend for your drinks. Whether you seek serenity, delectable flavors, or an added touch of tranquility, Recess has what you need.

Blue Bear

Two cans of Blue Bear Functional Sleep Drink in white peach tea flavor.

Blue Bear offers a functional sleep drink with a non-carbonated white tea base, made using organic white tea and natural flavors. This melatonin tea is perfect for maintaining a healthy sleep cycle and features lavender and botanical components for relaxation. It’s vegan, gluten-free, with zero sugar, caffeine, or preservatives, making it a great choice for a natural night’s sleep routine.

Books

Eat to Sleep

Discover the natural remedy for sleeplessness through the power of food with this practical guide. Learn the right foods to consume and the optimal times to eat them to achieve faster and more refreshing sleep. From the well-known effects of turkey on Thanksgiving to the comforting cup of warm milk, the impact of food on your sleep might surprise you. Whether you’re dealing with occasional insomnia or chronic sleep issues, “Eat to Sleep” provides insights into incorporating sleep-promoting foods into your diet and optimizing their effectiveness. This guide offers a natural path to achieving the best night’s rest.

Book cover of Eat to Sleep by Karman Meyer with a border of healthy foods on a white background.

Dr. Sebi Insomnia Cookbook

The “Dr. Sebi Approved Insomnia Cookbook” offers dietary meal recipes aimed at providing relaxation and relief from insomnia, sleeplessness, irritability, depression, anxiety, and more. By making dietary changes and following the meals in this cookbook, readers can improve their health and well-being. This cookbook features 30 delicious and nutritious recipes for breakfast, lunch, dinner, and drinks. Readers will also find information on how an insomnia diet can help heal various health conditions. Don’t miss out on this valuable resource for improving your sleep and overall health.

Cover of Insomnia Cookbook by Marvin Sidwell with plate of green salad, baked sweet potato, garlic bulb, and grilled eggplant on a black background.

1. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874

2. Thor PJ, Krolczyk G, Gil K, Zurowski D, Nowak L. Melatonin and serotonin effects on gastrointestinal motility. J Physiol Pharmacol. 2007 Dec;58 Suppl 6:97-103. PMID: 18212403. https://pubmed.ncbi.nlm.nih.gov/18212403/

3. Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul 5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID: PMC9294402. https://doi.org/10.3389/fnut.2022.960922

4. García-García FJ, Monistrol-Mula A, Cardellach F, Garrabou G. Nutrition, Bioenergetics, and Metabolic Syndrome. Nutrients. 2020 Sep 11;12(9):2785. doi: 10.3390/nu12092785. PMID: 32933003; PMCID: PMC7551996. https://doi.org/10.3390/nu12092785

5. Godos J, Grosso G, Castellano S, Galvano F, Caraci F, Ferri R. Association between diet and sleep quality: A systematic review. Sleep Med Rev. 2021 Jun;57:101430. doi: 10.1016/j.smrv.2021.101430. Epub 2021 Jan 16. PMID: 33549913. https://doi.org/10.1016/j.smrv.2021.101430

6. van Baak MA. Dietary carbohydrates and weight loss maintenance. Curr Opin Clin Nutr Metab Care. 2021 Jul 1;24(4):354-358. doi: 10.1097/MCO.0000000000000758. PMID: 33883419. https://doi.org/10.1097/mco.0000000000000758

7. Schutz Y, Montani JP, Dulloo AG. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obes Rev. 2021 Mar;22 Suppl 2:e13195. doi: 10.1111/obr.13195. Epub 2021 Jan 20. PMID: 33471427. https://doi.org/10.1111/obr.13195

8. Shan Z, Rehm CD, Rogers G, Ruan M, Wang DD, Hu FB, Mozaffarian D, Zhang FF, Bhupathiraju SN. Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016. JAMA. 2019 Sep 24;322(12):1178-1187. doi: 10.1001/jama.2019.13771. PMID: 31550032; PMCID: PMC6763999. https://doi.org/10.1001/jama.2019.13771

9. Blanco JC, Khatri A, Kifayat A, Cho R, Aronow WS. Starvation Ketoacidosis due to the Ketogenic Diet and Prolonged Fasting – A Possibly Dangerous Diet Trend. Am J Case Rep. 2019 Nov 22;20:1728-1731. doi: 10.12659/AJCR.917226. PMID: 31756175; PMCID: PMC6883983. https://doi.org/10.12659/ajcr.917226

9. MedlinePlus: National Library of Medicine (US). (2018, April 18). Nutrition. https://medlineplus.gov/nutrition.html

programs

Think About When, Not Just What: Biohacking Nutrition For Better Sleep

While eating at night isn’t definitively bad for health, when you eat can be just as important as what you eat. To fall asleep easily and stay asleep, time your meals based on biohacking research.

Blue dinner plate with a white twin bell alarm clock in the middle and fork and knife on either side.

What Are the Best Eating Times for You?

Biohacking sleep with nutrition is about what you eat and when you eat it.1 The timing of your meals, as well as what types of foods are included in them, could be impacting your sleep.2 Read on to discover effective ways to biohack your sleep by optimizing meal timing.

Before diving into the best meal times for biohacking sleep, it should be noted that these suggestions are for the average person. If you have specific medical conditions like diabetes or take medications that affect your dietary requirements, it is important that you consult a physician for personalized guidance. If you are not struggling with any underlying conditions, this is what the science says about when you should time your meals to sleep better. 

High-Fat, Heavy Meals at Night Disrupt Sleep Patterns

Timing meals is a tricky thing because eating at night isn’t necessarily detrimental to health, as it was once thought to be. However, you should be careful about what you are eating at night and how much of it you are consuming.3 For example, eating a carbohydrate-based meal about four hours before going to sleep has been proven to increase sleep quality.4 However, eating that same meal an hour or two before bedtime may make it more difficult to fall asleep. Heavy meals, especially those high in fat, take longer to digest and can disrupt sleep patterns.5

Small Evening Snacks May Be OK, But Fasting Is Better

The science regarding eating a small amount of food close to bed is not strong enough to make a definitive conclusion. A light snack late at night is not likely to significantly affect sleep, but it certainly does influence bodily function.6 If you are a late-night snacker, keep the portion small and avoid foods that are high in sugar or saturated fats since studies suggest that they can disrupt sleep.7

Eating a large meal too close to bedtime can have negative effects on digestion and sleep, especially if you struggle with acid reflux because the discomfort can make it more difficult to fall asleep.8 Therefore, it is especially important for people with digestive issues to avoid eating within a few hours before bed because it may make it more difficult to fall asleep. That said, everyone can benefit from avoiding heavy foods and large meals within four hours of going to bed.

“Set an eating routine and stick to it. Timing is everything.”

Dr. Satchin Panda

Professor & Author

Illustrated row with healthy meals between the sun at different phases to indicate best eating times.

Apps

Simple

Simple Intermittent Fasting app icon with two concentric white circles on a purple background.

Discover the Simple intermittent fasting app, your ultimate health and body transformation companion. With expert guidance and daily accountability, embrace intermittent fasting, take control, and access articles on various topics for a transformative journey.

Mediterranean Diet & Meal Plan 

Mediterranean Diet and Meal Plan app icon with white illustrated fork and spoon within a half-circle on a green background.

The Mediterranean Diet Meal Plan streamlines healthy eating with personalized weekly whole-food meal plans for breakfast, lunch, dinner, and snacks. It addresses heart disease, hypertension, obesity, and diabetes. It eliminates meal planning and offers shopping lists.

Ontime Health

Ontime Health app icon with an illustration of a moon rising over water on a blue background.

Ontime Health’s Pro version of myCircadianClock by Satchin Panda offers a science-based approach to enhance circadian health, focusing on daily routines related to health, sleep, fasting, activity, and light exposure. The app provides practical dietary changes for improved well-being.

Meal Delivery Services

Daily Harvest

Bowl of Sweet Potato and Wild Rice Hash with sliced avocado by Daily Harvest.

Daily Harvest simplifies eating sustainably grown, organic fruits and vegetables daily. Their chef-crafted, delicious, and easy-to-prepare food supports your five-a-day goal while promoting personal and planetary health. Committed to a better food system, Daily Harvest transforms what we eat and how we grow it to benefit human and environmental well-being.

Purple Carrot

Plate of sesame orange tofu with roasted green beans and sticky rice by Purple Carrot.

Purple Carrot advocates for the transformative power of plants, believing that small seeds can lead to substantial changes. They prioritize action and breaking boundaries to create what genuinely works for you. Their approach is pro-plant, not anti-animal, focusing on realistic and enjoyable plant-based living to encourage people to consume more plants while staying true to their preferences.

Factor 75

Plate of chipotle-rubbed pork chop with roasted cabbage, red bell pepper fondue, and zucchini pepper medley by Factor 75.

Browse a diverse menu featuring over 30 dietitian-designed meal options each week. These meals are expertly prepared by their gourmet chefs, making dinnertime a breeze. Simply heat, eat, and savor the convenience of no prep and no mess. Their fresh, never-frozen meals are crafted with premium ingredients and approved by registered dietitians, ensuring you enjoy restaurant-quality, nutritious meals at home.

Butcher Box

Plate of Caribbean Grilled Lobster Tails with cup of Rum Barbecue Sauce and grilled vegetables by ButcherBox.

Butcher Box’s process is straightforward and dependable. They collaborate with trusted sources that uphold their quality standards. Customers have the flexibility to select their preferred box and delivery frequency. Orders are shipped frozen for freshness in eco-friendly packaging. Customers can cook with confidence, knowing that they have high-quality meat delivered to their doorstep.

Coaches

OnPoint Nutrition

OnPoint Nutrition app icon with green illustrated spiraling leaf on a white background.

Weekly sessions with your personal dietitian provide prompt feedback, action plans, and goal tracking. Our structured support enables you to regain confidence and achieve transformative results at your own pace. Living a happy, healthy life should be attainable without unnecessary difficulties.

Noom

Noom app icon with a white small circle to the upper right of a larger circle on a salmon-colored background.

Noom’s personalized programs promote sustainable and enjoyable weight loss maintenance without the need to give up favorite foods. Moderation is key in the Noom Weight program, and rewards extend beyond occasional treats to non-food options.

Culina Health

Culina Health provides personalized, insurance-covered nutrition support through an app where you can schedule appointments, track meals, and communicate with dietitians. Their program combines nutrition expertise with health coaching to help you reach your goals.

Books

The Everything Guide to Intermittent Fasting

Book cover of The Everything Guide to Intermittent Fasting by Lindsay Boyers with a grilled chicken salad on a white background.

Explore intermittent fasting with “The Everything Guide to Intermittent Fasting”. Discover its health benefits, safe practices, and enjoy 100 nutrient-packed recipes under 500 calories. Begin your intermittent fasting journey confidently with this comprehensive guide.

The Mediterranean Method

Book cover of The Mediterranean Method by Dr. Steven Masley with a plate of salad with shrimp, artichokes, blood oranges, and pine nuts.

“The Mediterranean Method” by Dr. Steven Masley offers a healthy and low-glycemic twist on the Mediterranean diet, emphasizing delicious, nutritious ingredients. This program includes 50 recipes for meals that promote weight loss, heart health, brain health, and longevity while savoring the flavors of Mediterranean cuisine.

The Complete Guide to Fasting

Complete Guide to Fasting book cover showing coffee, apple cider vinegar, and bone broth.

“The Complete Guide to Fasting” is your ultimate resource for effective intermittent fasting. Get answers to common fasting questions, discover various fasting types, and access a 7-Day Kick-Start Plan with healing recipes. Simplify your approach to health with intermittent fasting.

Liquids til Lunch

Book cover of Liquids Till Lunch by Maryruth Ghiyam with icons of a glass of water, alarm clock, and MaryRuth Organics logo on a white background.

Simplify your path to better health with “Liquids till Lunch,” a program by certified health educator MaryRuth Ghiyam. Follow twelve easy actions that seamlessly fit into your busy life, embracing a philosophy of feeling and performing your best through small, transformative changes.

Sleep Doctors Plan

Book cover of The Sleep Doctor's Diet Plan by Dr. Michael Breus with yellow and white text on a blue starry sky background.

“The Sleep Doctor’s Diet Plan” by Dr. Michael Breus reveals the connection between sleep and weight loss. It offers tools to improve sleep quality, manage stress, and provides tips and sleep-friendly recipes to enhance metabolism and reduce cravings. If you’ve had trouble with sleep and weight loss, this book has insights and strategies to help.

Intuitive Fasting

Book cover of Intuitive Fasting by Dr. Will Cole with one full and two empty dinner plates on a white background.

“Intuitive Fasting” by Dr. Will Cole offers a holistic guide to intermittent fasting, including a 4-week plan and 65+ recipes for improved health. It focuses on resetting your body, recharging your metabolism, renewing your cells, and rebalancing your hormones while promoting metabolic flexibility.

1. Vollmers C, Gill S, DiTacchio L, Pulivarthy SR, Le HD, Panda S. Time of feeding and the intrinsic circadian clock drive rhythms in hepatic gene expression. Proc Natl Acad Sci U S A. 2009 Dec 15;106(50):21453-8. doi: 10.1073/pnas.0909591106. Epub 2009 Nov 25. PMID: 19940241; PMCID: PMC2795502. https://doi.org/10.1073/pnas.0909591106

2. Iao, S. I., Jansen, E., Shedden, K., O’Brien, L. M., Chervin, R. D., Knutson, K. L., & Dunietz, G. L. (2022). Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: Findings from the American time use survey. British Journal of Nutrition, 127(12), 1888-1897. https://doi.org/10.1017/S0007114521003597

3. 10.1017/S0007114521003597. Epub ahead of print. PMID: 34511160; PMCID: PMC9092657. https://doi.org/10.1017/s0007114521003597

4. Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015 Apr 9;7(4):2648-62. doi: 10.3390/nu7042648. PMID: 25859885; PMCID: PMC4425165. https://doi.org/10.3390/nu7042648

5. Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476. PMID: 22171206; PMCID: PMC3227713. https://doi.org/10.5664/jcsm.1476

6. Afaghi A, O’Connor H, Chow CM. High-glycemic-index carbohydrate meals shorten sleep onset. Am J Clin Nutr. 2007 Feb;85(2):426-30. doi: 10.1093/ajcn/85.2.426. Erratum in: Am J Clin Nutr. 2007 Sep;86(3):809. PMID: 17284739. https://doi.org/10.1093/ajcn/85.2.426

7. Kinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients. 2015; 7(4):2648-2662. https://doi.org/10.3390/nu7042648

8. Marie-Pierre St-Onge, PhD, Amy Roberts, PhD, Ari Shechter, PhD, Arindam Roy Choudhury. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. January 15, 2016. https://doi.org/10.5664/jcsm.5384.

9. Vernia F, Di Ruscio M, Ciccone A, Viscido A, Frieri G, Stefanelli G, Latella G. Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition. Int J Med Sci. 2021 Jan 1;18(3):593-603. doi: 10.7150/ijms.45512. PMID: 33437194; PMCID: PMC7797530. https://doi.org/10.7150/ijms.45512

Tracking

Tip For Biohacking Sleep Through Nutrition: Track Your Food

Biohackers know to track their food to reach a healthy weight, but most are unaware that tracking helps with sleep, too. Research shows that one of the best ways to biohack your sleep is by keeping a food diary. Get out your notepad!

Full meal prep container on a scale and person tracking it in an app, with other healthy food on the counter.

Food Tracking Can Help Improve Sleep

Tracking food intake takes the guesswork out of improving your nutrition and can help promote better sleep.1 You may be surprised at how much, or how little, crucial nutrients you are actually consuming. It’s easy to miscalculate how much fat is in the big spoonful of peanut butter you had for a late-night snack or how little magnesium was in that one banana that you ate this week.2 Tracking your food intake can help you biohack your sleep by improving your nutritional habits.

Food Diaries Increase Mindfulness and Accountability

What you eat and whether you get the proper amounts of macro and micronutrients have the power to make or break your sleep quality.3 All the biohacking tools in the world couldn’t get you a perfect sleep cycle if your nutrition is off. Tracking your food intake will help you become more mindful about what you eat, enabling you to make improvements.4

A Month of Tracking Provides Important Health Data

Try tracking your food intake for a month to identify areas in need of improvement. After a few weeks, you should be able to identify which types of foods you need to eat more or less. Several food tracking apps can tell you how much carbs, fats, and protein you are consuming.5 Some may offer you information on micronutrient intake as well.

If Changes Aren’t Clear, Biohack With a Professional

While general suggested intakes of macro and micronutrients can be found online, consulting a nutrition expert to review your food intake and provide personalized recommendations may be beneficial. Everyone’s nutrition needs differ based on factors such as gender, age, activity level, height, and weight.6 Working with a professional, even for a brief period of time, can help you align your nutrition with your sleep goals.

If you are having trouble sleeping, it’s a clue your lifestyle may need adjusting. Improving your sleep quality takes a holistic approach.

Dawn Jackson Blatner

Dietitian & Author

Illustrated row with smartphone, avocado, milk carton, calendar, tomato, broccoli, bar code, steak, fish, shopping basket, clock, dinner plate, and bed.

Apps

Cronometer

Cronometer app icon of a target on an apple with an arrow on the bullseye with an orange background.

Elevate your health journey with Cronometer—an advanced app offering comprehensive meal tracking and detailed insights, integrating with fitness apps and devices for weight management, muscle gain, and overall well-being. Trusted by professionals and featured in publications like Healthline and Men’s Journal, Cronometer is your versatile health companion.

MyNetDiary

MyNetDiary app icon with a measuring tape around a green apple on a dark green background.

MyNetDiary has been praised by health professionals and media, including Today’s Dietitian Magazine selection and a #1 rating from the American Journal of Preventive Medicine. Unlike other diet apps, it’s ad-free, features quick food entry, a verified food database, and prioritizes data privacy. Whether you’re dieting or counting calories, MyNetDiary is the top choice.

MyFitnessPal

MyFitnessPal app icon with a white silhouette of a person leaping on a blue background.

Achieve your health goals with MyFitnessPal, an app that combines food tracking, health monitoring, and expert guidance. It serves as your personal dietitian, trainer, and nutrition coach. Try the 30-day Premium trial for access to advanced tools like food tracking, fitness logging, and customized meal plans. This app provides a holistic approach to health and fitness.

YAZIO

Yazio app icon with illustration of a multi-colored apple on a white background.

YAZIO is the top diet and weight loss app. It offers personalized plans, calorie tracking, nutrition info, and activity monitoring. YAZIO PRO provides advanced features like nutritional plans, recipes, smart food ratings, and more. Reach your goals faster with PRO and enjoy an ad-free experience.

Fooducate

Fooducate app icon with a smiling cartoon orange wearing a sweatband on a white background.

Since 2010, Fooducate has been a trusted health tracker, offering comprehensive nutrition and fitness monitoring. It evaluates food quality, scans barcodes for healthier options, and reveals hidden additives. With personalized features, expert advice, and seamless app integration, it aids weight loss and healthy eating.

MyPlate

MyPlate app icon with a colorful illustration of a cup, fork, and plate showing food group quadrants on a white background.

Start simple with MyPlate is a goal-setting app for tracking food objectives within various food groups. Choose your goals or use pre-made ones, monitor progress, and earn badges for completing objectives. You can also participate in challenges for more badges and stay motivated to achieve your dietary goals.

Journals

Cleverfox

Cover of Clever Fox's Food Journal with faint illustrations of food icons on an orange background.

Co-designed by fitness experts, this versatile planner tracks activities, hydration, nutrition, and goals. It offers habit tracking, calendars, food logs, and more. The six-month journal features a leather cover, penholder, closure band, and so much more.

Daily Food Journal

Black cover of Daily Food Journal by Peter Pauper Press with colorful illustrated spoons and forks.

This log book simplifies weight management with meal, calorie, exercise, hydration, and fruit/veggie tracking. It’s discreet, portable, and designed for three months of daily entries. Features include an elastic band, ribbon bookmark, and durable acid-free paper.

Bullet Journal

Book cover of The Bullet Journal Method by Ryder Carroll with lightning bolt icon and black and gold sunbeam design.

Bullet Journal® (Bujo) is a mindful productivity system that adapts to your needs. Experience it with their free introductory email series, guiding you on using just pen and paper to start your journey.

Bright Line Emporium

Spiral-bound Bright Line Emporium Official Food Journal with black spotted cover.

Plan and stay committed to your Bright Line Eating® journey with the Official Food Journal 4-Pack. Track your food plan, progress, water intake, and more. Stay inspired with motivational quotes and space for your personal notes and recipes, helping you maintain your Bright Lines™ all year round.

Streamlined Living

Sample page from Streamlined Living's Wellness, Exercise, and Food Journal Tracker.

Kickstart your healthy lifestyle journey with their comprehensive Wellness, Exercise, Food Journal + Tracker. Monitor your diet, activity, water consumption, and sleep patterns. This journal includes sections for daily points goals and tracking points for meals and snacks. Stay committed to your well-being!

Healthier You

Cover of Healthier You Food Journal Plus with apple, carrot, sneaker, and lotus symbols on a green background.

Achieve your health goals with this 90-day food and fitness journal. It offers a simple, all-in-one format for tracking meals, sleep, hydration, exercise, and mood. Monthly check-ins and goal-setting tips help you stay motivated. Start tracking for a happier lifestyle today.

1. Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP; Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26. doi: 10.1016/j.amepre.2008.04.013. PMID: 18617080; PMCID: PMC2515566. https://doi.org/10.1016/j.amepre.2008.04.013

2. Bbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, J Res Med Sci. 2012 Dec;17(12):1161-9, PMID: 23853635; PMCID: PMC3703169: https://pubmed.ncbi.nlm.nih.gov/23853635

3. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874

4. Fung TT, Long MW, Hung P, Cheung LW. An Expanded Model for Mindful Eating for Health Promotion and Sustainability: Issues and Challenges for Dietetics Practice. J Acad Nutr Diet. 2016 Jul;116(7):1081-6. doi: 10.1016/j.jand.2016.03.013. Epub 2016 Apr 26. PMID: 27130588. https://doi.org/10.1016/j.jand.2016.03.013

5. Ferrara G, Kim J, Lin S, Hua J, Seto E. A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence With Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates. JMIR Mhealth Uhealth. 2019 May 17;7(5):e9232. doi: 10.2196/mhealth.9232. PMID: 31102369; PMCID: PMC6543803. https://doi.org/10.2196/mhealth.9232

6. Althoff T, Nilforoshan H, Hua J, Leskovec J. Large-scale diet tracking data reveal disparate associations between food environment and diet. Nat Commun. 2022 Jan 18;13(1):267. doi: 10.1038/s41467-021-27522-y. PMID: 35042849; PMCID: PMC8766578. https://doi.org/10.1038/s41467-021-27522-y

Gut Microbiome

When You Care For Your Gut Microbiome, You Biohack Your Sleep

The gut microbiome, a.k.a. the diverse microscopic colony of bacteria, fungi, and viruses that live in your GI tract, plays an important role in many physical and mental functions, including sleep.

Close-up rendering of intestine lining with colorful floating microbes indicating the microbiome.

Microbiome 101: What the Gut Says About Rest

The gut microbiome is the collection of microbes, including bacteria, fungi, and viruses that live in your gut. Microbes exist all over the body; however, the microbiome in the gut is particularly important for sleep.1 Optimizing gut microbiome is perhaps the most challenging biohacking tool for sleep, but it may also be one of the most beneficial. Keep reading to learn why a healthy gut microbiome is so crucial for quality sleep and how you might start improving it. Given the complexity of the gut microbiome, seeking assistance from a medical professional is advisable for optimal results. 

Unhealthy Microbiome Can Be To Blame For Insomnia

The gut produces 95% of the body’s serotonin2, and a significant amount of melatonin — 400x more than in the pineal gland and 10-100x more than the amount found in the blood.3 As a result, gut health has drastic effects on mental health and physical well-being.4 On the flip side, not getting enough sleep can also negatively affect the gut microbiome, meaning that your late nights might be undermining your overall well-being more than you realize.5 Sleep issues, such as insomnia, could be the result of poor gut health, and improving the gut microbiome may help improve sleep. 

One major factor that can disrupt the gut microbiome is the use of antibiotics. While these medications are essential for treating severe infections and can be life-saving, the long-term use of antibiotics, often prescribed for acne or UTI prevention, can wreak havoc on the gut microbiome and lead to significant health complications.6 When the use of antibiotics is necessary, make sure to replace the healthy bacteria that they kill by taking a probiotic and consuming fermented foods to avoid side effects.

Avoid Antibiotics and “Eat the Rainbow” For Healthy Gut

The easiest way to improve your microbiome is to eat a large variety of foods. Make your plate as colorful as possible by eating tons of different fruits and vegetables, which will help ensure a healthy gut.7

If you want to sleep better, start by focusing on your gut health. Not only will it improve sleep quality by increasing melatonin production, but you will also likely see improvements in energy levels, mental well-being, digestion, and immune function.8 Start by increasing variety in your diet. Then, if you want to take things to the next level, reach out to a healthcare professional for additional guidance and assistance.

“The health of the bacteria in your gut, what we call your microbiome, is critical to the production and proper function of your sleep-related hormones.”

Shawn Stevenson

Health & Fitness Podcaster

Banner with simple colorful illustrations of gut microbes.

Supplements

Ritual

Container of Ritual Synbiotic Plus supplements with one loose capsule in front.

Synbiotic+ is a 3-in-1 solution with prebiotics, probiotics, and postbiotics, providing a balanced gut microbiome. With 11 billion CFUs from well-studied probiotic strains, a transparent supply chain, and a delayed-release capsule targeting the colon, it ensures optimal probiotic effectiveness.

Hum

Hum Nutrition Pro Gut Bundle with bottles of Gut Instinct, Flatter Me, and Daily Cleanse supplements and four loose capsules.

Explore the Pro Gut Bundle, a 3-step solution for enhanced gut health: Daily Cleanse® gently detoxifies with 14 detoxifiers, Flatter Me® improves digestion with 18 enzymes, and Gut Instinct® supports a healthy gut microbiome with 10 probiotic strains.

Terra Origin

Bottle of Terra Origin Healthy Gut and Immunity Boost supplements with two loose capsules in front.

Enhance digestive health with our Healthy Gut formula, enriched with research-backed ingredients like Glutamine and N-Acetyl Glucosamine to support and strengthen the gut lining. It also features antioxidants to combat free radicals while upholding our product quality standards.

Dr. Katie Brussard

Dr. Katie Brussard Gut Health Series bundle with bottles of GI Permeability Support, Synergistic Formula, and 50B CFU Broad-Spectrum Probiotics supplements.

The complete G Series is a top-tier protocol for restoring gut health. It has proven successful for patients with leaky gut, food sensitivities, and overall well-being. This comprehensive kit contains everything needed for a successful gut recovery program.

Thorne

Thorne Gut Health Bundle with containers of FiberMend Prebiotic Powder, EnteroMend Powder, and Bacillus Coagulans supplements.

The stomach is more than a digestion center; it houses trillions of beneficial bacteria crucial for digestion, metabolism, and immunity. Thorne’s Gut Health Bundle offers a comprehensive solution, including a probiotic for digestion, fiber for GI balance, and a nutrient-rich formula for intestinal health.

Live Conscious

Bottle of Live Conscious DigestWell supplement capsules.

DigestWell® combines ten plant-based digestive enzymes, including bromelain and papain, with the clinically studied probiotic DE111® and potent botanicals to enhance nutrient absorption, support digestion, and provide relief from indigestion symptoms.

Fermented Foods

Wild Brine

Jar of Wildbrine Korean-style probiotic kimchi.

Vegan and gluten-free Korean-style Kimchi: A traditional fermented dish crafted with Korean spices, sea veggies, and ginger for that authentic flavor and richness, but without fish sauce, MSG, or sugar. Enjoy the bold and tangy flavors of kimchi while keeping it vegan and allergen-friendly.

Cultures for Health

Bag of Cultures for Health Water Kefir Starter Grains.

Water Kefir Grains, resembling soft jelly grains, grow and multiply to create gut-healthy water kefir. Making it at home is as simple as mixing sugar with water, and these grains handle the fermentation process to create low-sugar kefir water. Enjoy the natural probiotic benefits.

Twins Premium Kimchi

Jar of Twins Premium Kimchi sliced kimchi.

Twins Kimchi, the best-selling House Napa Cabbage Kimchi, is deeply rooted in Korean tradition. Hand-crafted with fresh napa cabbage, savory seasonings, and selected spices, it’s naturally fermented to enhance its rich flavor, making it a nutritious staple in every Korean meal.

GTs Living Good

Three bottles of GT's Living Foods Agua de Kefir in guava paloma, lemon pitaya, and peach pina flavors.

Experience the natural refreshment and hydration of Agua De Kefir, a non-dairy water kefir made from prickly pear cactus pads. Packed with broad-spectrum electrolytes and live cultures, it’s a healthy alternative to sugary sports drinks, with 7g of sugar per bottle, and comes in five delicious flavors. Stay replenished for all of life’s adventures.

Alive Ferments

Bottle of Alive Ferments Giardiniera Probiotic Gut Shot.

Giardiniera Gut Shot is a flavorful blend of pickled vegetables, offering a balance of sweet, sour, and salty tastes. It’s rich in fiber, vitamins, minerals, and beneficial enzymes through fermentation, promoting immune support, gut health, and improved nutrient absorption. Use it as a nutritious gut shot or to enhance the flavors and nutrition of dressings and raw sauces.

Katz

Two jars of Katz's Delicatessen Sauerkraut.

Katz offers handcrafted sauerkraut available in half-pound increments. Their tangy and crunchy sauerkraut is a sensational topping that can elevate favorite dishes, such as NY-style hot dogs or classic Reuben sandwiches. Katz’s sauerkraut is briney and made with great care, making it a delicious addition to various meals.

Books

Gut Health Hacks

Book cover of Gut Health Hacks by Lindsay Boyers with purple text and blue health icons on a white background.

Enhance your gut health with 200 practical tips from “Gut Health Hacks.” Learn to support good bacteria, balance your gut microbiome, and boost your overall well-being. With hacks like using ginger for digestive relief, managing stress, and practicing light yoga, these simple changes can impact mental health, weight management, and digestion. Start feeling your best today with Gut Health Hacks.

The Mind Gut Collection

Book cover of The Mind-Gut Connection by Dr. Emeran Mayer with illustration of the brain made up of microorganisms on a white background.

Dr. Emeran Mayer’s “The Mind-Gut Connection” delves into the intricate link between the brain, gut, and microbiome. This guide advocates a plant-based diet, microbiome balance, detoxification, and emotional well-being for holistic health improvement. It offers insights into digestion, immunity, weight management, and neurological disease prevention. The book provides practical advice for a healthier mind-gut connection.

Fermented Foods

Book cover of Fermented Foods for Vitality and Health by Dunja Gulin with pea pods, cucumbers, carrots, radishes, and bowl of dip on a gray cutting board.

You can quickly receive “Fermented Foods for Vitality & Health” by Dunja Gulin at an affordable price with fast shipping to any U.S. location. This book is in good condition or better, and we understand the importance of providing students and readers with reasonably priced books. Simply complete the checkout process, and your book will be on its way to you for immediate use.

1. Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015 Jan;31(1):69-75. doi: 10.1097/MOG.0000000000000139. PMID: 25394236; PMCID: PMC4290017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290017/

2. Banskota S, Ghia JE, Khan WI. Serotonin in the gut: Blessing or a curse. Biochimie. 2019 Jun;161:56-64. doi: 10.1016/j.biochi.2018.06.008. Epub 2018 Jun 14. PMID: 29909048. https://doi.org/10.1016/j.biochi.2018.06.008

3. Bubenik GA. Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 2002 Oct;47(10):2336-48. doi: 10.1023/a:1020107915919. PMID: 12395907. https://doi.org/10.1023/a:1020107915919

4. Sender R, Fuchs S, Milo R (2016) Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. https://doi.org/10.1371/journal.pbio.1002533

5. Smith RP, Easson C, Lyle SM, Kapoor R, Donnelly CP, Davidson EJ, Parikh E, Lopez JV, Tartar JL. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019 Oct 7;14(10):e0222394. doi: 10.1371/journal.pone.0222394. PMID: 31589627; PMCID: PMC6779243. https://doi.org/10.1371%2Fjournal.pone.0222394

6. Ogawa, Y., Miyoshi, C., Obana, N. et al. Gut microbiota depletion by chronic antibiotic treatment alters the sleep/wake architecture and sleep EEG power spectra in mice. Sci Rep 10, 19554 (2020). https://doi.org/10.1038/s41598-020-76562-9

7. Dahl WJ, Rivero Mendoza D, Lambert JM. Diet, nutrients and the microbiome. Prog Mol Biol Transl Sci. 2020;171:237-263. doi: 10.1016/bs.pmbts.2020.04.006. Epub 2020 Apr 25. PMID: 32475524. https://doi.org/10.1016/bs.pmbts.2020.04.006

8. Klimova B, Novotny M, Valis M. The Impact of Nutrition and Intestinal Microbiome on Elderly Depression-A Systematic Review. Nutrients. 2020 Mar 7;12(3):710. doi: 10.3390/nu12030710. PMID: 32156003; PMCID: PMC7146624. https://doi.org/10.3390/nu12030710

Specialists

How To Know When It’s Time to Call a Biohacking Sleep Nutrition Expert

Biohackers are smart individuals focused on finding solutions, but sometimes professional advice is required. Some nutrition experts have surpassed outdated thinking and have valuable peer-researched information that can help you improve your sleep. Reach out!

Smiling woman holding a smartphone with a plate of healthy food on the table in front of her.

Nutrition Pros Can Help Improve Sleep

We have provided you with the basic knowledge that you need to start taking responsibility for your health and sleep cycles utilizing nutrition. That said, optimizing your nutrition can still be challenging due to the body’s complexity. 1 Working with an expert can help you fill in the gaps in your nutrition knowledge and tailor your diet to your individual needs.

Step One: Understand the Different Titles

When seeking professional nutrition advice, it’s important to consider a few things. First off, there are several titles that nutrition professionals can hold, and not all of them are equal. While some nutrition or health coaches may be extremely qualified,2 this title does not have specific requirements.3 So, you should only work with coaches who have undergone highly regarded training programs and have received positive reviews to ensure you receive the best possible assistance.4

There are several titles that do require the professional to complete specific training requirements and/ or licensing exams. These titles include: registered dietitian, certified nutrition specialist, or clinical nutritionist.5 Some insurance companies may cover the cost of working with a certified nutritionist, making it more affordable to get help with your diet.

Step Two: Ask About Their Biohacking Strategies

Before hiring a nutrition expert, inquire about their strategies for improving your diet. Although knowing which foods to eat and in what quantities is helpful, establishing healthy nutritional habits involves changing behaviors related to food as well.6 A professional should be able to help you overcome the behavioral issues7 associated with nutrition that may be disrupting your sleep, such as emotional eating of processed foods or consuming large meals just before bedtime.8 Getting expert advice should provide you with new tools that will help you live healthier and sleep better!

“Sound sleep is just about the best way to ensure an energetic day to follow and over the long haul, it’s key to a long, healthy life.”

Dr. Frank Lipman

Functional Medicine Leader

Row of overlapping colorful chat bubbles.

Online Nutritionists

Nourish

Nourish logo with three white circles within a larger orange circle.

Simplify your search for the right nutritionist with the Nourish directory. Access virtual appointments tailored to your needs and insurance. Gain 24/7 access to dietitians and tech tools to transform your relationship with food, set goals, track progress, and receive continuous support through one-on-one virtual sessions that educate on prevention, lifestyle changes, and nutrition planning for long-lasting success.

Parsley Health

Easily track your healing progress through Parsley Health’s member portal and symptom tracker, while gaining remote access to a skilled medical team. Monitor your journey, access health information, and communicate with clinicians and health coaches virtually to address concerns outside of appointments, making it easier than ever to feel better.

Amwell

Amwell logo in white with checkmark and heart symbols.

Amwell offers nationwide online nutrition counseling services. Consult expert online nutritionists to better understand your current diet and make the necessary changes to achieve your health goals. Contact Amwell today to take the first step toward a healthier lifestyle.

ZOE

Optimize your health with ZOE’s at-home tests, including blood fat, blood sugar, and gut microbiome assessments. Get personalized ZOE scores on the app to make informed food choices. Learn how to build better eating habits based on your food scores. Track your progress and retest your gut to see improvements with the ZOE program. Discover a healthier way of living with ZOE.

Podcasts

Dr. Hyman

Headshot of Dr. Mark Hyman, host of The Doctor's Farmacy podcast.

Dr. Mark Hyman is a leading advocate of using food for better health and longevity, practicing family physician, educator, author, and a prominent figure in Functional Medicine. He hosts “The Doctor’s Farmacy” podcast, participates in food and agriculture system reform policy, and frequently provides expertise on TV programs.

Sustainable Dish

Sustainable Dish with Diana Rodgers podcast logo with image of a woman holding a pan of cut vegetables.

The Sustainable Dish Podcast, hosted by nutritionist and sustainability advocate Diana Rodgers, explores topics like healthy living, eco-eating, and regenerative food production. It features insights from experts in these fields. Whether you’re interested in improving your health or learning more about sustainable food practices, this podcast offers valuable insights and discussions.

Dr. Greger

Headshot of podcast host Dr. Michael Greger.

Discover a science-backed approach to achieving better health and longevity through nutrition with Dr. Michael Greger, a renowned expert and the founder of NutritionFacts.org, and author of “How Not to Die.” Explore the secrets to lowering blood pressure, preventing Alzheimer’s, losing weight, and improving overall well-being.

The Healthy Rebellion

The Healthy Rebellion Radio logo with illustrated white microphone with lightning bolts coming from it on a circular white and orange background.

Tune in to The Healthy Rebellion Radio for a weekly dose of listener Q&A on diet and health. Hosted by New York Times bestselling author Robb Wolf and his wife Nicki Violetti, this show explores a wide range of topics including metabolic flexibility, body recomposition, resilient aging, gut health, and low carb/keto/paleo diets. Join the conversation and enhance your well-being.

Paul Saladino

Headshot of podcast host Paul Saladino.

This podcast is born from Paul’s unwavering pursuit of understanding the sources of chronic illness and promoting a healthier life. As a physician disheartened by the limitations of Western medicine, he’s on a relentless quest to explore the roots of our well-being and share this wisdom to empower others to lead their best lives. Join Paul on this journey to a healthier future.

The Metabolic Classroom

The Metabolic Classroom podcast artwork with white lower case text over navy background with faint outlines of science symbols such as beakers.

Welcome to The Metabolic Classroom, a podcast delving into metabolism, energy utilization, and the realities of sickness and weight gain. Tune in each week for expert insights you can implement in your life and share with others. Brought to you by Insulin IQ and HLTH Code.

Books

Keto Essentials

Cover of Keto Essentials cookbook by Vanessa Spina with photos of the author in an apron, pudding dessert, sliced meat, doughnut holes, zucchini bites, and salad.

“Keto Essentials” by Vanessa Spina, aka the Ketogenic Girl, is a comprehensive guide to the ketogenic diet. It simplifies the science behind keto, offers 100+ delicious recipes, and provides a seven-day meal plan to get started on your keto journey.

Mark Hyman

Book cover of Food: What the Heck Should I Eat by Dr. Mark Hyman with a headshot of the author and variety of healthy raw foods on a white background.

In “Food: What the Heck Should I Eat?,” Dr. Mark Hyman simplifies nutrition, dispels myths, and highlights food’s health impact, addressing chronic disease and broader food-related issues. It offers accessible science and practical recipes for overall well-being.

Chris Kresser

Book cover of Nutrient Deficiency by Chris Kresser with white text on a background of fruits, vegetables, raw meat, and seafood.

In this eBook, explore the significance of micronutrients for health and the prevalent deficiencies. Understand the role of a nutritious diet, its limitations in meeting nutrient needs, and the potential of smart supplementation to improve health, ward off diseases, and extend lifespan.

1. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://doi.org/10.1155/2020/3142874

2. Lin CL, Huang LC, Chang YT, Chen RY, Yang SH. Effectiveness of Health Coaching in Diabetes Control and Lifestyle Improvement: A Randomized-Controlled Trial. Nutrients. 2021 Oct 29;13(11):3878. doi: 10.3390/nu13113878. PMID: 34836135; PMCID: PMC8621665. https://doi.org/10.3390/nu13113878

3. Singh HK, Kennedy GA, Stupans I. Competencies and training of health professionals engaged in health coaching: A systematic review. Chronic Illn. 2022 Mar;18(1):58-85. doi: 10.1177/1742395319899466. Epub 2020 Jan 16. PMID: 31948276. https://doi.org/10.1177/1742395319899466

4. Clason C, Sterner-Stein K, Hirschman KB, Barg FK, Riegel B. Developing effective health coaches: Experience gained in a clinical trial of a health coach intervention. Patient Educ Couns. 2023 Mar;108:107592. doi: 10.1016/j.pec.2022.107592. Epub 2022 Dec 9. PMID: 36516655; PMCID: PMC9877172. https://doi.org/10.1016/j.pec.2022.107592

5. Rogers-Soeder TS. Registered Dietitian Nutritionists’ Role in Hospital in Home. Fed Pract. 2022 Jun;39(6):250-253. doi: 10.12788/fp.0282. Epub 2022 Jun 15. PMID: 36404939; PMCID: PMC9648606. https://doi.org/10.12788/fp.0282

6. Institute of Medicine (US) Committee on Nutrition Services for Medicare Beneficiaries. The Role of Nutrition in Maintaining Health in the Nation’s Elderly: Evaluating Coverage of Nutrition Services for the Medicare Population. Washington (DC): National Academies Press (US); 2000. 13, Providers of Nutrition Services.Available from: https://www.ncbi.nlm.nih.gov/books/NBK225306/

7. Worsley A. Nutrition knowledge and food consumption: can nutrition knowledge change food behaviour? Asia Pac J Clin Nutr. 2002;11 Suppl 3:S579-85. doi: 10.1046/j.1440-6047.11.supp3.7.x. PMID: 12492651. https://pubmed.ncbi.nlm.nih.gov/12492651/

8. Conn S, Curtain S. Health coaching as a lifestyle medicine process in primary care. Aust J Gen Pract. 2019 Oct;48(10):677-680. doi: 10.31128/AJGP-07-19-4984. PMID: 31569315. https://doi.org/10.31128/ajgp-07-19-4984

Foods for Better Sleep

What’s On The Biohacking Menu? Try These Foods For Better Sleep

Incorporating foods with certain macronutrients and ingredients into your diet can make it easier for you to digest and rest at the end of your day. Biohack your meals with these science-backed foods to experience results.

Twin bell alarm clock sitting among healthy foods including raw meats, milk, fruits, nuts, and oats.

Add In Science-Backed Foods For Better Sleep

In addition to eating a balanced diet, specific types of foods can be beneficial for biohacking sleep. Different types of macro and micronutrients have various effects on the body.1 Eating more foods that promote melatonin production and regulate the circadian rhythm can facilitate falling and staying asleep at night, making you feel more rested when you wake up in the morning.2 

Frankly, there are tons of different foods that can promote better sleep due to their content of vitamins, minerals, and amino acids. According to our research, here are some of the top foods biohackers can consume to biohack their sleep.

Foods Rich in Serotonin, Tryptophan, and Omega-3

Foods that increase serotonin and tryptophan in the body can improve sleep by producing melatonin, which is known as the sleep hormone.3 

Eating foods that are rich in tryptophan, including eggs, nuts, seeds, and salmon, promotes sleep by increasing serotonin– the hormone known to improve focus, happiness, calmness and overall emotional stability.4 In fact, researchers have proven that regular salmon consumption has been linked to better sleep.5 Salmon, nuts, and seeds also contain Omega-3, which is a sleep-promoting nutrient.6

Whole Grain Carbohydrates

Some studies have also shown that eating carbohydrates for dinner can help promote better sleep.7 However, it’s important to be cautious as highly processed grains and sugars will not yield the desired effects. Instead, incorporating whole grains as part of a healthy diet, particularly in the evening, may help regulate sleep patterns.8 

Foods With Magnesium and Zinc

Foods containing magnesium and zinc can also contribute to improved sleep, as these nutrients are essential for proper sleep function. Unfortunately, many individuals have deficiencies in these important micronutrients.9 Bananas, almonds, and pumpkin seeds are high in magnesium, while oysters, grass-fed beef, chickpeas, and lentils are good sources of zinc. There are many more foods that contain magnesium and zinc, but these are some of the most nutrient-dense foods that you can add to your diet to improve sleep.

Check For Deficiencies To Ensure Your Diet Is Balanced

Try adding some of these foods to your diet, as they may improve your sleep! Eating more magnesium, zinc, omega-3, and healthy carbohydrates can make it easier to fall and stay asleep. They are especially important for people who are deficient in important nutrients. Deficiencies can be identified through nutrition tracking apps or lab tests.

“Food is just as powerful a trigger for resetting your circadian rhythm as light is.”

Dr. Matthew Walker

NEUROSCIENTIST & AUTHOR

Banner with foods that contain vitamins and minerals for sleep including fish, bananas, oils, beans, peanut butter, and leafy greens.

Foods & Drinks

Apothékary

Apothekary Dream Team Starter Set with boxes of chill the f out and do not disturb drink mixes, frother device with lid, and gold spoon.

Apothékary empowers well-being naturally, offering herbal remedies, holistic education, and personalized telemedicine for lasting health. Their Nature is Medicine™ range includes clean, effective herbal products addressing stress, gut health, immunity, energy, and focus. Crafted from whole plants, free from GMOs and chemicals, their products merge tradition with modern science.

Organifi

Bag of Organifi Gold superfood nighttime tea supplement powder.

Discover tranquility with a blend of 9 soothing superfoods in one night-time tea. Turmeric, lemon balm, and reishi mushroom come together to promote restful sleep without side effects. This tea boasts an incredible taste and aroma while supporting your body’s natural recovery process during the night. It’s the ideal evening ritual for winding down, ensuring you wake up refreshed and ready to seize the day. Join their fans in savoring this comforting and dream-enhancing brew.

Sakara

Plate full of a healthy meal with several green vegetables and white beans by Sakara Life.

Sakara Life’s organic meal delivery program centers on a whole-food, plant-rich diet, providing fresh, nutrient-dense, and delicious meals. Their diets are rich in fresh plants, antioxidants, and minerals supports a healthy microbiome, promoting restful sleep. Magnesium, found in various plant-based foods, notably aids in combating insomnia. Incorporating prebiotic-rich foods like garlic, turmeric, and kimchi promotes a healthier microbiome for better, deeper sleep.

Som Sleep

Box with twelve cans of Som Sleep supplement drink.

Enhance sleep with our berry-flavored beverage, designed for a refreshing nightcap. Combining five essential ingredients, it delivers a full night of tranquil, natural sleep. Their vegan, drug-free formula promotes rapid sleep onset and refreshing wakefulness without grogginess. Magnesium and Vitamin B6 optimize your sleep cycle. L-Theanine and GABA to soothe the mind. Melatonin to kickstarts your sleep cycle. The Som Stack™ relaxes the mind, and signals the body for sleep.

1. Gangwisch JE, Hale L, St-Onge MP, Choi L, LeBlanc ES, Malaspina D, Opler MG, Shadyab AH, Shikany JM, Snetselaar L, Zaslavsky O, Lane D. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. Am J Clin Nutr. 2020 Feb 1;111(2):429-439. doi: 10.1093/ajcn/nqz275. PMID: 31828298; PMCID: PMC6997082. https://doi.org/10.1093/ajcn/nqz275

2. Lavialle M, Champeil-Potokar G, Alessandri JM, Balasse L, Guesnet P, Papillon C, Pévet P, Vancassel S, Vivien-Roels B, Denis I. An (n-3) polyunsaturated fatty acid-deficient diet disturbs daily locomotor activity, melatonin rhythm, and striatal dopamine in Syrian hamsters. J Nutr. 2008 Sep;138(9):1719-24. doi: 10.1093/jn/138.9.1719. PMID: 18716175. https://doi.org/10.1093/jn/138.9.1719

3. Meng X, Li Y, Li S, Zhou Y, Gan RY, Xu DP, Li HB. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017 Apr 7;9(4):367. doi: 10.3390/nu9040367. PMID: 28387721; PMCID: PMC5409706. https://doi.org/10.3390/nu9040367

4. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56. doi: 10.3402/fnr.v56i0.17252. Epub 2012 Jul 20. PMID: 22826693; PMCID: PMC3402070. https://doi.org/10.3402/fnr.v56i0.17252

5. Hansen AL, Dahl L, Olson G, Thornton D, Graff IE, Frøyland L, Thayer JF, Pallesen S. Fish consumption, sleep, daily functioning, and heart rate variability. J Clin Sleep Med. 2014 May 15;10(5):567-75. doi: 10.5664/jcsm.3714. PMID: 24812543; PMCID: PMC4013386. https://doi.org/10.5664/jcsm.3714

6. Murphy RA, Devarshi PP, Mun JG, Marshall K, Mitmesser SH. Association of omega-3 levels and sleep in US adults, National Health and Nutrition Examination Survey, 2011-2012. Sleep Health. 2022 Jun;8(3):294-297. doi: 10.1016/j.sleh.2021.12.003. Epub 2022 Feb 10. PMID: 35153167. https://doi.org/10.1016/j.sleh.2021.12.003

7. Ahmad Afaghi, Helen O’Connor, Chin Moi Chow, High-glycemic-index carbohydrate meals shorten sleep onset, The American Journal of Clinical Nutrition, Volume 85, Issue 2, February 2007, Pages 426–430, https://doi.org/10.1093/ajcn/85.2.426

8. Yoneyama S, Sakurai M, Nakamura K, Morikawa Y, Miura K, Nakashima M, Yoshita K, Ishizaki M, Kido T, Naruse Y, Nogawa K, Suwazono Y, Sasaki S, Nakagawa H. Associations between rice, noodle, and bread intake and sleep quality in Japanese men and women. PLoS One. 2014 Aug 15;9(8):e105198. doi: 10.1371/journal.pone.0105198. PMID: 25127476; PMCID: PMC4134283. https://doi.org/10.1371/journal.pone.0105198

9. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90. doi: 10.1111/j.1532-5415.2010.03232.x. PMID: 21226679. https://doi.org/10.1111/j.1532-5415.2010.03232.x

10. Gangwisch JE, Hale L, St-Onge MP, Choi L, LeBlanc ES, Malaspina D, Opler MG, Shadyab AH, Shikany JM, Snetselaar L, Zaslavsky O, Lane D. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. Am J Clin Nutr. 2020 Feb 1;111(2):429-439. doi: 10.1093/ajcn/nqz275. PMID: 31828298; PMCID: PMC6997082. https://doi.org/10.1093/ajcn/nqz275

Sleep Disruption

The Biohacking Black List: Coffee Is Not An Ally When It Comes To Sleep

Life without coffee seems almost impossible, right? Well, you may not need to stop completely, but certain drinks and foods should be reduced and avoided, especially in the evenings, if you suffer from sleep disruptions.

Crunched red soda can.

Science Proves Diet Can Disrupt Sleep

The body functions optimally when it is fueled with whole foods such as fruits, vegetables, unrefined grains, and meat. Unfortunately, many foods in the modern diet can disrupt sleep patterns.1 Some of your favorite guilty pleasures may be preventing you from getting a good night’s rest. Reducing the consumption of these foods could dramatically enhance the quality of your sleep.

Eliminate Refined Sugars and Grains

The easiest way to biohack your nutrition and overcome sleep problems is to eliminate refined sugars and grains.2 This includes pretty much any snack food or bread product that comes in a vacuum-sealed bag. While there is nothing wrong with eating these foods on occasion, they can have harmful effects on sleep when consumed on a daily basis.3

Cut Back on Coffee and Other Caffeinated Drinks

This next one is going to be hard for a lot of people, but that morning cup of coffee may be the cause of your sleep issues.4 Caffeine works by blocking the neurotransmitter in the brain responsible for telling the body that it is time to sleep. Consuming caffeine can make it more difficult to fall asleep, stay asleep, and experience deep-wave sleep.5 This doesn’t just apply to coffee– other caffeinated drinks, especially energy drinks, and pre-workout can have detrimental effects on sleep quality.6

Steer Clear of Alcohol

Alcohol is another vice that may be preventing you from getting a good night’s rest. Drinking alcohol in the hours leading up to bedtime can make it harder to fall asleep and decrease the quality of your sleep.7 To biohack sleep, avoid drinking at night on a regular basis — although people who truly care about their health avoid drinking during the day, too.

To sum things up, Avoid eating all the foods and drinks that you probably already knew weren’t good for you. Cutting out caffeine, alcohol, processed sugars, and grains can improve sleep issues naturally. Instead, focus on eating whole grains, vegetables, fruits, and grass-fed meats.

“Eliminate anything that might interfere with sleep, such as caffeine, alcohol, or reading Stephen King before bedtime.”

Dr. Daniel Amen

Brain Health Expert

Row of unhealthy sugary foods including fancy coffees, wine, cookies, cocktails, doughnuts, and sugar cubes.

Coffee Alternatives

More Than Energy

Bag of More Than Energy daily energy and wellness drink mix in lychee passionfruit flavor.

Discover your daily wellness companion. Embrace jitter-free energy, mental clarity, and a calm mood with a blend of 13 adaptogens, nootropics, and superfoods. Replace excessive caffeine with this transformative powder, free from sugar and artificial additives. Experience immediate, cumulative benefits, and support to help keep cortisol levels in optimal range, which means more natural energy reserves and better-quality sleep at night. Welcome a healthier path to feeling your best every day.

Everyday Dose

Everyday Dose mushroom coffee starter kit with frother and its box, spoon full of powder, bag of coffee, sticker, and open box.

Experience a groundbreaking coffee alternative that surpasses regular coffee and stimulants by combining functional mushrooms, collagen protein, and nootropics. This innovative blend enhances focus, mood, and energy while reducing stress, eliminating the need for excessive coffee consumption. Enjoy a light, creamy roasted coffee with subtle chocolate notes and bask in the clear, calm, and energized focus it brings, elevating productivity and readiness to take on the day.

Vimergy

Glass bottle and dropper of Vimergy Ashwagandha dietary supplement.

Boost your brain health, manage stress, and improve sleep with Vimergy Organic Ashwagandha 10:1 Liquid Extract. Each serving provides a potent 2200mg of ashwagandha, an adaptogen known for its benefits. This alcohol-free formula includes only three organic ingredients: organic ashwagandha 10:1 extract, organic glycerin, and organic lemon juice. Enjoy improved cognitive function, mood, and a better response to stress with this powerful herbal solution.

Foodin

Dropper bottle of FoodIn Finnish Reishi Tincture.

Discover the power of their Strong Finnish Reishi Tincture. Crafted from local Ganoderma lucidum using water and alcohol extraction, it offers standardized active ingredient concentration. With a history spanning over 2000 years, Reishi was first mentioned in the Shen Nong Ben Cao Jing. Renowned in China and Japan, this polypore mushroom grows on deciduous tree decay. Their tincture features the unique antler-shaped reishi, found in Lapland’s wild landscapes.

1. Afaghi A, O’Connor H, Chow CM. High-glycemic-index carbohydrate meals shorten sleep onset. Am J Clin Nutr. 2007 Feb;85(2):426-30. doi: 10.1093/ajcn/85.2.426. Erratum in: Am J Clin Nutr. 2007 Sep;86(3):809. PMID: 17284739. https://doi.org/10.1093/ajcn/85.2.426

2. Marie-Pierre St-Onge, PhD, Amy Roberts, PhD, Ari Shechter, PhD, Arindam Roy Choudhury. Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep. January 15, 2016. https://doi.org/10.5664/jcsm.5384.

3. Mingxia Zhao, Houzhen Tuo, Shuhui Wang, Lin Zhao, “The Effects of Dietary Nutrition on Sleep and Sleep Disorders”, Mediators of Inflammation, vol. 2020, Article ID 3142874, 7 pages, 2020. https://doi.org/10.1155/2020/3142874

4. Shilo L, Sabbah H, Hadari R, Kovatz S, Weinberg U, Dolev S, Dagan Y, Shenkman L. The effects of coffee consumption on sleep and melatonin secretion. Sleep Med. 2002 May;3(3):271-3. doi: 10.1016/s1389-9457(02)00015-1. PMID: 14592218. https://doi.org/10.1016/s1389-9457(02)00015-1

5. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170. PMID: 24235903; PMCID: PMC3805807. https://doi.org/10.5664/jcsm.3170

6. Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev. 2023 Feb 6;69:101764. doi: 10.1016/j.smrv.2023.101764. Epub ahead of print. PMID: 36870101. https://doi.org/10.1016/j.smrv.2023.101764

7. Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259. https://doi.org/10.1016/b978-0-444-62619-6.00024-0

The Biohacker’s Blog

Biohacking Sleep Blog Posts

Learn evidence-based techniques and tips to improve your overall quality of sleep.

Visit Our Blog Page

Biohacking News

Biohacking Sleep News & Trends

Dive into the latest advancements and emerging trends in sleep optimization.

Visit Our News Page

Biohacking Sleep Pioneers

Sleep Experts

Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.

Dr. Jay Khorsandi

Black and white photo of biohacker Dr. Jay Khorsandi on a brown background.

Dr. Jay Khorsandi is a healthcare executive, dentist, and expert in sleep optimization and overall wellness. Known as the “Sleep Biohacker,” he’s a distinguished figure in the field of sleep medicine, with memberships in leading organizations like the American Academy of Sleep Medicine and California Sleep Society. With his wealth of experience, he has developed innovative strategies to improve sleep quality and duration, believing that better sleep leads to a better life.

Through his website and Instagram, Dr. Khorsandi shares his extensive knowledge and cutting-edge technologies. He’s a highly demanded speaker at conferences and health summits where he talks about sleep optimization, longevity, and wellness. He hosts the popular podcast “Best Night Ever!” and has appeared as a guest in several other podcasts. He has also been featured by media publications such as Fox Good Day L.A., California Live News, and New York The Strategist Magazine.

Dr. Satchin Panda

Black and white photo of biohacker Dr. Satchin Panda on blue background.

Dr. Satchin Panda is an Indian professor, author, and researcher whose work focuses on the biological clock. His studies at Panda’s Lab offer insights into how daily rhythms can be leveraged to improve health through biohacking.

Dr. Panda’s most notable discovery is the identification of retinal blue-light sensitive cells involved in regulating the sleep-wake cycle. His research has been published in top-tier journals, including Nature Chemical Biology and Cell Reports Medicine. He also developed “My Circadian Clock,” a tool that tracks societal circadian rhythms and their impact on health.

Beyond presenting at TED Talks and symposia, Dr. Panda has been featured in the media, including The Verge, CBS News, and The New York Times. He is the recipient of numerous prestigious awards, including the 2014 Julie Martin Mid-Career Award in Aging Research.

Dr. Panda has also been a guest on many podcasts and actively engages with his audience on Twitter and Instagram

Biohacking Sleep FAQs

Biohacking Sleep with Nutrition

Harnessing the power of nutrition to biohack your sleep and unlock a realm of health and well-being.

  • How does diet and nutrition impact sleep quality and biohacking sleep?

    Diet and nutrition play a crucial role in biohacking sleep. Certain nutrients, such as tryptophan, magnesium, and B vitamins, support the production of sleep-regulating hormones like melatonin. Avoiding stimulants like caffeine and sugar close to bedtime and consuming a balanced diet rich in whole foods can optimize sleep quality and promote restful sleep.

  • What are some foods that can enhance sleep quality and support biohacking sleep?

    Several foods can enhance sleep quality. Examples include tart cherries, which are a natural source of melatonin, and kiwi fruit, which contains sleep-promoting compounds. Other foods rich in magnesium, such as almonds and leafy greens, can also support relaxation and aid in biohacking sleep.

  • How can we avoid sleep disruptions through nutrition?

    Avoiding sleep disruptions through nutrition involves making mindful choices. Limiting alcohol and spicy or heavy meals close to bedtime can help prevent digestive discomfort and promote uninterrupted sleep. Additionally, consuming foods that stabilize blood sugar levels, such as complex carbohydrates paired with protein, can prevent nighttime awakenings.

  • What is the best time to eat for optimal sleep and biohacking sleep?

    Timing your meals can influence sleep quality. It’s generally recommended to avoid heavy or large meals close to bedtime. Instead, aim to have your dinner at least a few hours before sleep to allow for proper digestion. However, individual preferences and digestion patterns may vary, so finding the eating schedule that works best for you is important.

  • How does the gut microbiome impact sleep, and how can it be optimized for sleep?

    The gut microbiome plays a role in sleep regulation through the production of neurotransmitters and hormonal signaling. To optimize the gut microbiome for biohacking sleep, focus on consuming fiber-rich foods, fermented foods like yogurt or sauerkraut, and probiotic supplements if necessary. Supporting a healthy gut can positively influence sleep patterns.

  • Can food tracking be beneficial for biohacking sleep and overall nutrition?

    Yes, food tracking can be a helpful tool for biohacking sleep and overall nutrition. Tracking your food intake can provide insights into how certain foods or nutrients affect your sleep quality and energy levels. It allows you to identify patterns and make informed dietary choices that optimize sleep and overall well-being.

  • What are some nutrition tests that can provide information for biohacking sleep?

    Nutrition tests, such as blood tests or functional medicine assessments, can offer valuable insights for biohacking sleep. Tests measuring nutrient deficiencies, hormone levels, or markers of inflammation can identify imbalances that may affect sleep quality. Consulting with a healthcare professional can help determine the most appropriate tests for individual needs.

  • How important is it to work with experts when biohacking sleep through nutrition?

    Listening to and working with experts is essential when biohacking sleep through nutrition. Experts, such as registered dietitians or functional medicine practitioners, can provide personalized guidance and support based on individual needs and goals. They can help optimize nutritional choices, identify potential deficiencies, and tailor dietary strategies to improve sleep quality.

  • Can certain nutrients or supplements support biohacking sleep?

    Yes, certain nutrients and supplements can support biohacking sleep. Examples include magnesium, melatonin, and herbal supplements like valerian root or chamomile. However, it’s important to consult with a healthcare professional before starting any supplementation regimen to ensure safety and effectiveness.

  • How can biohacking sleep through nutrition contribute to overall health and well-being?

    Biohacking sleep through nutrition has far-reaching benefits beyond sleep quality. Adequate sleep supports immune function, cognitive performance, hormone regulation, and overall well-being. By optimizing nutrition for sleep, you can enhance these areas of health and improve your overall quality of life.

Biohacking Sleep Videos

Improve Nutrition for Better Sleep

Unlock the power of biohacking for better sleep through nutrition strategies that promote restful nights.

How Diet Affects Sleep

How Caffeine and Alcohol Affect Your Sleep

How Gut Health Impacts Sleep

5 Foods That Will Help You Sleep Better Tonight

Biohacking Sleep Resources

Additional Biohacking Sleep Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

Harvard Medical School Division of Sleep Medicine logo with the medical school shield on the left.

Sleep & Health Education Gateway

Harvard Medical School’s Division of Sleep Medicine addresses the critical need for sleep education through its Sleep and Health Education Program. The program aims to enhance public understanding of sleep disorders and their impact on overall health.

It provides educational resources and accessible information through an interactive web-based platform. The program has multiple modules, covering topics such as the science of sleep, getting adequate sleep, sleep disorders like apnea and narcolepsy, and insomnia.

By offering credible and comprehensive information, the program empowers individuals, healthcare professionals, and medical students to make informed decisions about sleep health, potentially leading to biohacking their sleep patterns for optimal well-being.

Sleep & Health Education Gateway

The Sleep Doctor logo with a crescent moon icon emulating an eyelid on the left.

The Sleep Doctor

The Sleep Doctor YouTube channel is hosted by Dr. Michael J. Breus, a renowned authority on sleep and sleep-related issues. The channel offers a wealth of tips, interviews, and sleep information to help viewers improve their sleep and overall daily functioning.

Dr. Breus, a clinical psychologist and sleep doctor with over two decades of experience, shares evidence-based content to help viewers understand and optimize their sleep quality.

The channel covers various aspects of sleep health and science, and as it continues to evolve, it includes information about different types of sleep products.

The Sleep Doctor YouTube channel provides valuable insights and strategies for biohacking your sleep for better rest and performance.

@TheSleepDoctor