Sleep Smarter: Harness the Power of Tech to Rest Well

If sleep isn’t as simple as just shutting your eyes, biohacking technology can help

Illustration of a man with an artificial leg waiting at a crosswalk, clock showing his sleeping time 11 to 7, icon of virtual reality headset next to meditating man and moon, woman walking down the street, and sunrise alarm clock.

Table of Contents

Biofeedback

Focus on Your Personal Data: Biofeedback Helps Biohack Sleep

Biofeedback, a process that involves conscious awareness and control of the body, lays the groundwork for biohacking your sleep. Integrate powerful practices and new technology to gather data, track your habits, and improve sleep quality.

Blue illuminated illustration of a person's face with lighted dots and swirls in the head.

Practice Biofeedback For Body Awareness

Biofeedback is used to increase awareness and control of the body to improve mental and physical health — both of which are important for quality sleep.1 This biohacking practice involves consciously controlling automatic bodily functions to improve health.2 Learning to control bodily functions can help enhance sleep duration and quality.3

Gather Data Either At Home Or In a Laboratory

The first step in using biofeedback to improve sleep to gather information, which you can do with the latest wearable devices available on the market today. Headsets, patches, wrist-based fitness trackers, and rings measure and record your heart rate, blood pressure, body temperature, and breathing patterns.4 Muscle tension, skin conductance, and brain waves can also be measured as a part of biofeedback therapy; however, testing for these is much more complicated and may require going into a professional lab. 

Utilizing data is a crucial part of biohacking — after all, data is at the heart of science! If you’re looking to improve your sleep, bedside technology can help you by collecting data on bodily functions that may be negatively impacting your sleep quality.5 Sleep trackers often analyze heart rate, blood oxygen levels, and sleep stages to help optimize sleep using real-time data. Some bedside tech and even mattresses provide data and analyze it for you.

Use the Data To Determine Areas Preventing Sleep

Once the data is gathered, it is time to take action. The data will bring to your attention things that may be preventing you from getting quality sleep. For example, an irregular heart rate may be a sign of stress, which has negative effects on sleep. Several tools can be used to correct this, but action needs to be taken.6 In this particular case, meditation and breathing exercises could be used to align the nervous system and improve sleep.7 

Biohack Your Sleep By Using Tech To Find Solutions

There are also amazing new technologies on the market designed to help correct automatic bodily functions that aren’t working optimally. Advanced technologies can improve sleep by using vibrations, pressure point stimulation, and breathing regulation. Earbuds and headbands designed for sleep have a comfortable fit and offer relief from noise pollution, which is known to have negative effects on sleep.8

Some sleep trackers also work as alarm clocks and vibrate during the lightest part of the sleep cycle. Waking during this period will make it easier for you to get out of bed and start your day with energy.9

Using biofeedback tools can help improve sleep, mental health,10 cognitive functions, physical performance,11 and more. It does so by increasing awareness of the body’s biological functions, which is a core pillar of successful biohacking for improved sleep quality and overall health. That said, when dealing with a serious illness, biohacking is not meant to replace medical treatment. Always consult a doctor when dealing with a medical condition.

“We want to pay attention more to how we sleep, what we do to get to that sleep, what transpired throughout the night, and then act upon what we did right or what we did wrong.”

Dr. Jay Khorsandi

Dentist & Sleep Expert

Illustrated row of sleep technology feedback devices including watches and smartphone apps.

Headsets

NeuroVIZR

NeuroVizr light therapy headset for brain wellness and relaxation in black.

Explore the hidden realms of your mind with VIZR®, a gateway to your own vivid and personalized mental landscapes. Uncover the beauty and creativity within, as your brain paints intricate, vibrant patterns of thought, as mesmerizing as the Northern Lights themselves. VIZR® offers a journey of self-discovery and creative exploration, as your mind’s intricate patterns come to life in vivid detail.

BrainTap

BrainTap brain fitness headset with LED visor.

Maximize creativity, boost energy, and improve relationships with BrainTap’s innovative tech. Overcome mental barriers, foster positivity, and unlock your creative potential. Recharge your body’s natural recovery ability with revitalizing audio sessions. Enhance brain fitness, intuition, and communication skills for better relationships.

Muse

Muse S smart headband in front of three smartphones with screens showing different pages of the app.

Experience serenity with Muse, the smart headband for stress reduction, meditation, sleep, and enhanced well-being. It provides real-time audio feedback using advanced EEG sensors. Unlock the Premium Bundle for app integration, 500+ meditations, expert-led programs, and new monthly content. Embrace a calm and present life with Muse.

Sens.ai

Sens.ai neurofeedback headset, GeniusPulse controller, and smartphone with screen showing feedback app.

Sens.ai empowers people to optimize their mental state and well-being through technology and training. Their core values include curiosity, compassion, tenacity, growth, and abundance, reflecting their commitment to innovation, transparency, problem-solving, personal development, and collaborative growth.

Narbis

Narbis Smart Glasses System with glasses, arm band, and tablet with screen showing feedback app.

Stay focused and enhance concentration with Narbis, the smart glasses that provide instant feedback to recognize distractions. Using neurofeedback and NASA-patented technology, Narbis measures your brain activity and adjusts the tint of the glasses. When you’re distracted, they change tint, and when you’re relaxed and focused, they instantly clear.

Omnipemf

OmniPEMF NeoRhythm wearable magnetic stimulation device.

NeoRhythm, a portable wellness device, employs PEMF technology to enhance daily life. It offers personalized therapy with customizable programs and is easily trackable through a mobile app. This rechargeable and lightweight device is designed for comfort and convenience.

Rings

Oura

Meet the Oura Ring, a sleek and advanced wearable that monitors 20+ biometric signals right from your finger. It tracks and analyzes crucial metrics such as heart-rate variability, blood oxygen levels, body temperature, and sleep duration. Based on this data, the ring provides three daily scores, evaluating the quality of your sleep, activity, and readiness. It can even identify your chronotype, offer insights into sleep-related hormones, and potentially warn you of impending illness.

Oura ring in black color and heritage plateau design.

SleepOn

Discover the freedom to take control of your sleep with Go2sleep, an advanced sleep tracker equipped with Heart Rate, HRV, and Blood Oxygen (SpO2) monitoring. Gain access to scientifically-backed clinical insights on sleep issues in a convenient and efficient manner. From sleep quality to overall health, happiness, and energy levels, this device allows you to understand vital indicators like blood oxygen levels, heart rate, and sleep stages. With a deep analysis of your sleep quality, you can make lifestyle adjustments to enhance your sleep and wake up each day brimming with vitality.

SleepOn Go2sleep sleep tracker ring.

Wrists

WHOOP

Whoop SuperKnit Band in arctic white.

Maximize performance with WHOOP, a wearable device tracking essential human performance metrics. It monitors physical exertion, mental load, sleep quality, general health, and recovery capacity. WHOOP is the sole wearable providing scientific insights and personalized coaching for optimal performance.

Biostrap

Undone Biostrap Buckle Strap in ivory color.

The durable Buckle Strap offers a comfortable and reliable fit with its smooth silicon rubber material. It’s designed for compatibility with Gen1.0 and EVO biosensors, making it a stylish and functional choice. Please note that this product includes only the silicone rubber strap and does not include the biosensor.

Patches

Wesper

Icons showing three stages of the Wesper sleep wellness program, smartphone with a female coach on the screen, and wearable patch.

Improve sleep with Wesper’s at-home sleep lab. Get comprehensive sleep analysis, including stages, snoring, and breathing patterns. Ideal for better sleep and diagnosed sleep disorders, the program includes the Wesper lab, data analysis, and guidance.

Feelzing

The FeelZing Energy Patch optimizes productivity through targeted electrical stimulation of the autonomic nervous system, promoting a balanced and alert state by regulating both sympathetic and parasympathetic nervous systems.

Lief

Lief Therapeutics wearable mental health feedback device next to a smartphone with screen showing the Lief app.

Lief enhances emotional well-being by improving heart rate variability (HRV). This wearable device provides real-time intervention and personalized coaching for mindfulness and emotional regulation, leading to positive emotional changes.

1. Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM, The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials, Ann N Y Acad Sci., 2019 Jun;1445(1):5-16, doi: 10.1111/nyas.13996, Epub 2018 Dec 21, PMID: 30575050; PMCID: PMC6557693: https://doi.org/10.1111/nyas.13996

2. Goessl VC, Curtiss JE, Hofmann SG, The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis, Psychol Med., 2017 Nov;47(15):2578-2586, doi: 10.1017/S0033291717001003, Epub 2017 May 8, PMID: 28478782: https://pubmed.ncbi.nlm.nih.gov/28478782/

3. Benarroch EE, Physiology and Pathophysiology of the Autonomic Nervous System, Continuum (Minneap Minn) 2020 Feb;26(1):12-24, doi: 10.1212/CON.0000000000000817, PMID: 31996619: https://europepmc.org/article/MED/31996619

4. Greiwe J, Nyenhuis SM, Wearable Technology and How This Can Be Implemented into Clinical Practice, Curr Allergy Asthma Rep., 2020 June 6;20(8):36, doi: 10.1007/s11882-020-00927-3, PMID: 32506184; PMCID: PMC7275133: https://doi.org/10.1007/s11882-020-00927-3

5. Bootzin RR, Epstein DR, Understanding and treating insomnia, Annu Rev Clin Psychol., 2011;7:435-58, doi: 10.1146/annurev.clinpsy.3.022806.091516, PMID: 17716026: https://pubmed.ncbi.nlm.nih.gov/17716026/

6. Biondi M, Valentini M, Terapie di rilassamento e biofeedback per ansia e disturbi somatici stress-correlati [Relaxation treatments and biofeedback for anxiety and somatic stress-related disorders], Riv Psichiatr., 2014 Sep-Oct;49(5):217-26, Italian, doi: 10.1708/1668.18262, PMID: 25424335: https://pubmed.ncbi.nlm.nih.gov/25424335/

7. Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A, How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing, Front Hum Neurosci., 2018 Sep 7;12:353, doi: 10.3389/fnhum.2018.00353, PMID: 30245619; PMCID: PMC6137615: https://doi.org/10.3389/fnhum.2018.00353

8. Ebben MR, Yan P, Krieger AC, The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City, Sleep Med., 2021 Jul;83:256-259, doi: 10.1016/j.sleep.2021.03.031, Epub 2021 Apr 6, PMID: 34049045: https://doi.org/10.1016/j.sleep.2021.03.031.

9. Jakicic JM, Davis KK, Rogers RJ, et al, Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial, JAMA, 2016;316(11):1161–1171, doi: 10.1001/jama.2016.12858: https://doi.org/10.1001/jama.2016.12858.

10. Banerjee S, Argáez C, Neurofeedback and Biofeedback for Mood and Anxiety Disorders: A Review of Clinical Effectiveness and Guidelines [Internet], Ottawa (ON): Canadian Agency for Drugs and Technologies in Health, 2017 Nov 13: https://www.ncbi.nlm.nih.gov/books/NBK531603/

11. Jiménez Morgan S, Molina Mora JA, Effect of Heart Rate Variability Biofeedback on Sport Performance, a Systematic Review, Appl Psychophysiol Biofeedback, 2017 Sep;42(3):235-245, doi: 10.1007/s10484-017-9364-2, PMID: 28573597: https://pubmed.ncbi.nlm.nih.gov/28573597/

bedroom devices

Biohack Your Bedside With Technology That Enhances Sleep

Upgrade your biohacking with new technologies that fit on your nightstand. Doing this can help you get better sleep and equip you with more energy in the morning. And while you’re at it— find another place to charge your phone!

Person reaching for their bedside sunrise alarm clock with time showing 8:30 AM.

The Best Bedside Tech Is Designed For Sleep

This golden age of technology offers tons of advanced tools to help improve sleep. Ironically, technology can help combat unnatural environmental factors that cause sleep issues. Modern society causes poor sleep through artificial light,1 environmental noise,2 and stressors.3 Biohacking technology can help counteract this. 

Upgrade Your Alarm Clock

As discussed above, advanced alarm clocks are a great biohacking tool. Technology has come a long way in the last ten years, now offering alarm clocks that utilize light and advanced sound tools to help wake the body naturally. Everybody knows high-pitched sounds can be jarring in the morning. Advanced alarm clocks offer a solution, using artificial light to mimic the sun and wake the body naturally.4 They also use subtle sounds and vibrations, making your early morning experience pleasant and calm. 

Invest In a Sound Machine or a Sleep Tracker

Other bedside technology tools include sound machines,5 meditation players,6 and sleep trackers. Sound machines are a great option for people who like to listen to music or color noise while falling asleep, but don’t want to have a cell phone on the nightstand because of the artificial light and sounds which can make it harder to sleep.7 Some bedside tech also act as a reading light– giving off a warm ambiance and making it easier to fall asleep. 

For the Ultimate Biohack, Go Minimal With an All-in-One

Bedside technology products often combine multiple functions into one easy-to-use machine. Many companies offer sound machines, meditation guides, sleep trackers, and alarm clocks all rolled into one bedside companion, making it easy to start using multiple biohacking techniques to improve your sleep naturally!

“If we can improve the quality of our sleep, we can improve the quality of our lives.”

Dr. Rangan Chatterjee

Author & Sleep Expert

Illustrated row of bedside clocks and speakers in front of red and blue sound waves.

Sleep Trackers

SleepMe

SleepMe can elevate health optimization effortlessly with their non-wearable sleep tracker. This innovative device simply slides under the mattress topper or sheet, automatically recording sleep metrics without the need for charging or wearing anything. The recorded data helps users better understand their sleep patterns and make necessary adjustments for improved overall health. For an enhanced sleep experience, SleepMe recommends pairing the Sleep Tracker with the Dock Pro Sleep System, providing real-time, AI-driven temperature adjustments to create the ideal bed climate.

Sleepme control unit on top of Sleep Tracker pad.

Bedside

Dodow

White saucer-shaped Dodow sleep aid device next to its box.

Meet Dodow, your solution for sleepless nights. This sleep aid combines a metronome and soothing light to guide you into natural sleep in just 8 minutes. Inspired by cognitive therapy, yoga, and meditation, Dodow offers a drug-free way to calm your mind, slow your breathing, and relax your body for better sleep.

Full Sleep

Full Sleep by Koko Labs bedside REST monitor device.

Discover Full Sleep by Koko Labs—an innovative 6-week home sleep program blending clinical-grade sleep tracking, CBT-I techniques, personal sleep coaching, and live audio interventions via REST. Get tailored sleep schedules, data-driven insights, and optional relapse prevention for improved sleep.

Sleep Score Labs

SleepScore Max Sleep Improvement Monitor next to smartphone with screen showing feedback app.

Track your sleep quality with the SleepScore Max Monitor. Powered by SleepScore by ResMed™, it offers clinical-level sleep tracking without wearables or bed attachments. Get personalized insights and advice for a better sleep experience. Whether you have a Robin Mattress or not, enhance your bedtime comfort with SleepScore Max.

Alarm Clocks

Sensorwake Trio

Sensorwake Trio scent, lighting, and sound alarm clock.

Imagine starting your day with a smile, feeling motivated, and fully prepared to seize the day. With Sensorwake Trio, you have the power to awaken to delightful scents like coffee, the beach, forest, or peppermint – and you can change them as frequently as your mood. Say goodbye to your morning alarm woes and embrace a brighter beginning.

One Clock

OneClock analog alarm clock in red and oak color scheme.

OneClock transforms your mornings through the gentle power of music. With a focus on minimalism, it replaces your alarm and eliminates screens, Bluetooth, WiFi, and notifications from your bedroom, providing a tactile analog experience. Meticulously researched tones, tempos, and frequencies, in collaboration with award-winning musicians, ensure a peaceful awakening.

Loftie

Loftie smart alarm clock and sound machine.

Loftie Clock is designed to enhance your sleep without relying on smartphone apps. It offers relaxing music, meditations, bedtime stories, and a variety of white noise and nature sounds to help you fall asleep faster and enjoy better rest. Wake up refreshed with a two-phase alarm that mimics your body’s natural waking process. It’s the perfect way to improve your sleep and overall well-being.

1. Tähkämö L, Partonen T, Pesonen AK, Systematic review of light exposure impact on human circadian rhythm, Chronobiol Int., 2019 Feb;36(2):151-170, doi: 10.1080/07420528.2018.1527773, Epub 2018 Oct 12, PMID: 30311830: https://doi.org/10.1080/07420528.2018.1527773.

2. Stansfeld S, Haines M, Brown B, Noise and health in the urban environment, Rev Environ Health, 2000 Jan-Jun;15(1-2):43-82, doi: 10.1515/reveh.2000.15.1-2.43, PMID: 10939085: https://doi.org/10.1515/reveh.2000.15.1-2.43.

3. Gardani M, Bradford DRR, Russell K, Allan S, Beattie L, Ellis JG, Akram U, A systematic review and meta-analysis of poor sleep, insomnia symptoms and stress in undergraduate students, Sleep Med Rev., 2022 Feb;61:101565, doi: 10.1016/j.smrv.2021.101565, Epub 2021 Nov 2, PMID: 34922108: https://doi.org/10.1016/j.smrv.2021.101565.

4. Van Maanen A, Meijer AM, Van der Heijden KB, Oort FJ, The effects of light therapy on sleep problems: A systematic review and meta-analysis, Sleep Med Rev.,2016 Oct;29:52-62, doi: 10.1016/j.smrv.2015.08.009, Epub 2015 Sep 9, PMID: 26606319: https://doi.org/10.1016/j.smrv.2015.08.009.

5. Schade MM, Mathew GM, Roberts DM, Gartenberg D, Buxton OM, Enhancing Slow Oscillations and Increasing N3 Sleep Proportion with Supervised, Non-Phase-Locked Pink Noise and Other Non-Standard Auditory Stimulation During NREM Sleep, Nat Sci Sleep, 2020 Jul 9;12:411-429, doi: 10.2147/NSS.S243204, PMID: 32765139; PMCID: PMC7364346: https://doi.org/10.2147/nss.s243204.

6. Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM, The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials, Ann N Y Acad Sci., 2019 Jun;1445(1):5-16, doi: 10.1111/nyas.13996., Epub 2018 Dec 21, PMID: 30575050; PMCID: PMC6557693: https://doi.org/10.1111/nyas.13996.

7. Cajochen C, Frey S, Anders D, Späti J, Bues M, Pross A, Mager R, Wirz-Justice A, Stefani O, Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance, J Appl Physiol (1985), 2011 May;110(5):1432-8, doi: 10.1152/japplphysiol.00165.2011, Epub 2011 Mar 17, PMID: 21415172: https://doi.org/10.1152/japplphysiol.00165.2011.

Virtual Reality (VR)

Get Unparalleled Sleep By Using Virtual Reality To Biohack Your Routine

Virtual reality (VR) is cutting-edge technology designed to biohack your evening routine to allow your mind to attain the state of relaxation needed for rest. VR programs just may be the sleeping solution you’ve been looking for!

Two young adults wearing different virtual reality headsets on a pale pink background.

Welcome To the Mindfulness Metaverse

Virtual reality (VR) is becoming increasingly popular, and it’s not just for video games. Companies are now designing VR software for relaxation and sleep. Though the technology is new, initial study results on its benefits have been very positive. Immersing completely in a calming environment through virtual reality may actually help improve sleep.1 

Look For VR Programs Created To Induce Rest

Using virtual reality programs to relax may decrease the time it takes to fall asleep and increase sleep efficiency.2 Several programs offer immersive experiences, meditations, and breathwork exercises through virtual reality. These programs are designed to help decrease stress, increase mental health, and improve sleep using various tools.

Visualization is a popular method of meditation to help improve sleep, and virtual reality is taking it to the next level. VR programs offer immersive experiences with awe-inspiring3 visuals to help the mind relax and doze off into a deep state of rest. These programs also provide assistance with mindfulness meditation4 and breathing techniques– both of which can help improve sleep.5 

Biohackers Can Use VR Both Day and Night

Virtual Reality Programs such as Tripp or Starflight can be used right before bed or during the day to help improve sleep and mental well-being.6 Some people prefer to avoid using VR during the hours before they sleep because of the blue-light exposure. The good news is, it can help improve your sleep even if you only use it during the day.

Virtual reality can help improve relaxation, sleep, and mental well-being through new and exciting immersive experiences.7 Many people have found incredible value in this VR for improving mental health and sleep. The initial cost of a headset is high, but the meditation and sleep programs often come at a low monthly price– making it a good investment over time.

“VR works because you can modulate the environment you are in, but you have an anchor to reality and can feel safe enough to fall asleep.”

Massimiliano de Zambotti

Neuroscientist & Sleep Researcher

Row of colorful illustrations of various sleep technology VR headsets.

VR Headsets

Vive

Vive XR Elite VR headset and two hand-held controllers.

Introducing VIVE XR Elite, a versatile headset offering both standalone XR and PC VR experiences. Its convertible design provides untethered freedom or powerful PC VR capabilities, blending physical and virtual worlds with vivid passthrough, adjustable settings, and precise depth sensing. Enjoy high-quality PC VR gaming and immersive adventures via the VIVERSE portal with balanced audio.

PlayStation

PlayStation VR2 Headset for PS5.

Enhance PlayStation®5 gaming with the PS VR2 headset. Turn it into a personal cinema, enjoy streaming services, and play non-VR PS5 games on a virtual cinema screen. Share gameplay effortlessly with the PS VR2 Sense controller’s Create button. Live stream on platforms like Twitch or YouTube using the PS5 HD camera for a more immersive experience. Upgrade your gaming setup with the PS VR2.

Meta

Meta Quest 2 VR headset.

Meta Quest 2 offers a premium all-in-one VR experience with advanced features like high-resolution displays, 6DOF tracking, redesigned controllers, and immersive 3D audio. Explore a variety of content through the Meta Quest Store. A Meta account is necessary, and some features may need app updates. Upgrade your VR experience with Meta Quest 2.

Experiences

Tibetan Singing Bowls

Experience the healing power of Tibetan Singing Bowl Sound Therapy with guide Chrystal Nathal. Originally for bone marrow transplant patients, this session features handcrafted Tibetan singing bowls, soothing the mind and restoring balance. Enjoy the VR Relaxation Experience with music and nature sounds.

WiseMind

Introducing WiseMind, a global Virtual Reality platform co-developed with therapists for wellness. Rooted in mindfulness, it reduces anxiety, stress, depression, and substance abuse. With activities like breathing and Tai-Chi, customize your experience with YouTube soundtracks for a calmer, happier self in just 5 minutes.

Nature Treks

Immerse yourself in the tranquil world of Nature Treks VR, where you can explore stunning landscapes, interact with over 60 different animals, and even manipulate the environment to create your own serene paradise. Whether you want to relax and meditate or simply enjoy the beauty of nature, this virtual reality experience offers a peaceful and immersive journey.

Sleepium

Sleepium logo with gradient teal and green sound wave.

Sleepium is a virtual reality sleep meditation app. It helps improve sleep by teaching anxiety self-management through daytime EEG headband training and nighttime VR headset meditation. The goal is to create a memory for regulating your nervous system. Embark on a journey towards better sleep and well-being with Sleepium.

1. D Yüksel, A Goldstone, D Prouty, M Forouzanfar, S Claudatos, Q Lee, R Wang, T Dulai, N Arra, L Volpe, I Durley, F Baker, M de Zambotti, 0916 The Use of Immersive Virtual Reality and Slow Breathing to Enhance Relaxation and Sleep in Adolescents, Sleep, Volume 43, Issue Supplement_1, April 2020, Page A348: https://doi.org/10.1093/sleep/zsaa056.912.

2. Lee SY, Kang J, Effect of virtual reality meditation on sleep quality of intensive care unit patients: A randomised controlled trial, Intensive Crit Care Nurs., 2020 Aug;59:102849, doi: 10.1016/j.iccn.2020.102849, Epub 2020 Mar 31, PMID: 32241625: https://doi.org/10.1016/j.iccn.2020.102849.

3. Chirico A, Yaden DB, Riva G and Gaggioli A, The Potential of Virtual Reality for the Investigation of Awe, 2016, Front. Psychol., 7:1766, doi: 10.3389/fpsyg.2016.01766: https://doi.org/10.3389/fpsyg.2016.01766.

4. Thompson, Arieana H., A Holistic Approach to Employee Functioning: Assessing the Impact of a Virtual-Reality Mindfulness Intervention at Work, 2021, FIU Electronic Theses and Dissertations 4704: https://dx.doi.org/10.25148/etd.FIDC009550.

5. Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review, Brain Sci., 2023 Feb 2;13(2):256, doi: 10.3390/brainsci13020256, PMID: 36831799; PMCID: PMC9954474: https://doi.org/10.3390/brainsci13020256.

6. Schrempf, M.C., Petzold, J., Petersen, M.A. et al., A randomised pilot trial of virtual reality-based relaxation for enhancement of perioperative well-being, mood and quality of life, 2022, Sci Rep 12, 12067: https://doi.org/10.1038/s41598-022-16270-8.

7. Riva G, Baños RM, Botella C, Mantovani F, Gaggioli A, Transforming Experience: The Potential of Augmented Reality and Virtual Reality for Enhancing Personal and Clinical Change, Front Psychiatry, 2016 Sep 30;7:164, doi: 10.3389/fpsyt.2016.00164, PMID: 27746747; PMCID: PMC5043228: https://doi.org/10.3389/fpsyt.2016.00164.

snoring solutions

Biohacking A Common Sleep Issue: New Tech Puts Snoring on Snooze

Whether you’re waking yourself up at night — or you’re waking up your bedmate — snoring is one of the most common causes of a poor night’s sleep. While advanced tech tools may be able to help, mouth-taping is the optimal solution for a snoring-free night.

Angry woman pinching a man's nose with a clothespin while he sleeps and snores.

Biohacking Tech Can Help You Stop Snoring

Snoring can be a huge sleep issue, not just for the person who does it, but for partners, family, or roommates who are ultimately subjected to loud, jarring sounds at night.1 Fortunately, there are several advanced biohacking technologies that can effectively reduce snoring, helping everyone in the household get better sleep. These technologies include chin straps, mouth guards, pillows, and even wearable technology. 

Mouth-Breathing Worsens Snoring and Overall Health

Most anti-snoring devices work according to the same core principle: forced nose breathing. Mouth breathing, especially at night, can be detrimental to health2 and worsen symptoms of snoring and sleep apnea.3

The simplest tool to address this issue is mouth taping, which we spoke more about in the Breathwork sections.4 However, if mouth taping proves to be uncomfortable, specially designed mouthpieces and pillows can correct breathing and reduce snoring.6 

Other Biohacking Tools May Help Improve Sleep

Customized tools are often the most effective since everyone’s bodies and alignment habits are different. Wearable and bedside snoring technology use biofeedback technology to detect snoring. They then use vibrations or pillow inflation devices to adjust position during sleep, opening the airways and preventing snoring. Remarkably, these technologies often accomplish this without waking you up! They are generally comfortable and easy to use.

Unfortunately, there is little scientific evidence on the effectiveness of these devices. However, they are designed based on our understanding of snoring and what causes it. Many products have received very positive customer reviews. 

Keep Experimenting — Yes, You Can Stop Snoring

Snoring can be very disruptive for everyone in the home, particularly for partners. The good news is that it doesn’t have to be an issue anymore. Thanks to technological advancements, it is now possible for everyone to enjoy a restful night’s sleep.

“The thing about the human nose is that the more you use it, the better it works.”

Patrick McKeown

BREATHING EXPERT & AUTHOR

Banner of different colored icons of various styles of mouth tape.

Wearables

SnoreRx

SnoreRX anti-snoring mouthpiece.

SnoreRx delicately advances your jaw, maintaining an open airway for peaceful sleep. With precise clinical adjustments, it ensures optimal effectiveness. Simply progress by one millimeter as required. Begin at the initial 1-millimeter setting and adjust every 2–3 nights until snoring subsides. Experience tailored comfort for restful nights.

Mute

Trial pack box of Mute Nasal Dilators for better breathing and snoring reduction.

Experience improved airflow and reduced snoring with Mute Nasal Dilators. These clinically tested dilators have been proven to increase nasal airflow by up to 38% in clinical trials. Easy to use and comfortable, they come in three sizes and are adjustable for a secure fit. Reusable up to 10 times, Mute Nasal Dilators provide a simple solution to enhance your sleep quality and breathing.

Myotape

Bag of MyoTape mouth tape strips.

Introducing MyoTape Nose Breathing for Adults – a solution to improve sleep and reduce snoring. This hypoallergenic mouth tape is easy to use, promotes nasal breathing, and enhances overall sleep quality. Tailored for those with sleep apnea and mouth snoring, MyoTape ensures a better night’s sleep. Invest in your health now.

ZQuiet

ZQuiet Anti-Snoring starter pack with two mouthpieces, storage case, and box.

Experience instant relief from snoring with their anti-snoring mouthpiece starter pack. No need for boiling or molding. Trusted by millions for over a decade, this FDA Cleared solution is safe, comfortable, and low-profile. The 2-Size set comes with a storage case, perfect for first-time users.

Dryft

Bag of Dryft Sleep mouth tape strips.

Get 30 Dryft Sleep Mouth Tapes in every pack, designed to encourage natural nasal breathing and improve your sleep quality. Made in the USA, these skin-friendly tape is odorless and gentle on your skin, helping reduce snoring and drooling while you sleep.

Somnifix

Singular strip of SomniFix mouth tape.

Don’t breathe through your mouth at night; use SomniFix Strips to promote nose breathing, reduce snoring, enhance CPAP compliance, and improve sleep quality. Say goodbye to mouth breathing and hello to better sleep. Get SomniFix Strips now.

Pillow

Nitetronic

Nitetronic Z1 Smart Anti-Snore Pillow.

Numerous studies indicate that snoring results from partial airway blockage causing tissue vibrations. Turning the head sideways minimizes airway compression, effectively stopping snoring. The Nitetronic Z6 smart pillow seamlessly integrates into your sleep routine, enhancing relaxation and tranquility.

Smart Nora

Smart Nora contact-free anti-snoring device.

Smart Nora is a non-intrusive, comfortable snoring solution that detects and gently adjusts your pillow to stop snoring, benefiting both the snorer and their partner. Over 140,000 customers have experienced improved sleep quality without mouthguards or uncomfortable straps. Enjoy peaceful nights without disruptions with Smart Nora.

Machines

Resmed

ResMed AirFit N20 Nasal Cushion CPAP Mask and connective tubing.

ResMed AirTouch™ N20 stands out with its patented UltraSoft™ memory foam cushion, providing an exceptionally comfortable and personalized fit. Unlike traditional silicone cushions, it adapts to your facial contours, offering relief from skin irritation, soreness, and red marks around the nose. Say goodbye to discomfort with this soft and gentle nasal mask.

Transcend

Transcend Micro Auto CPAP device next to smartphone with screen showing feedback app.

Transcend Micro offers everyday CPAP performance in a sleek, user-friendly design. With GentleRise technology, it ensures a comfortable start to your sleep experience by beginning with lower pressure and gradually increasing it. You can also personalize your ramp times. The AirRelief feature enhances breathing comfort during sleep by reducing exhalation pressure. Enjoy a restful night’s sleep with Transcend Micro.

1. Stuck BA, Hofauer B. The Diagnosis and Treatment of Snoring in Adults. Dtsch Arztebl Int. 2019 Nov 29;116(48):817-824. doi: 10.3238/arztebl.2019.0817. PMID: 31888795; PMCID: PMC6947688. https://doi.org/10.3238%2Farztebl.2019.0817

2. Bordoni B, Purgol S, Bizzarri A, Modica M, Morabito B, The Influence of Breathing on the Central Nervous System, Cureus, 2018 June 1;10(6):e2724, doi: 10.7759/cureus.2724, PMID: 30083485; PMCID: PMC6070065: https://pubmed.ncbi.nlm.nih.gov/30083485/

3. Young T, Finn L, Kim H, Nasal obstruction as a risk factor for sleep-disordered breathing, The University of Wisconsin Sleep and Respiratory Research Group, J Allergy Clin Immunol., 1997 Feb;99(2):S757-62, doi: 10.1016/s0091-6749(97)70124-6, PMID: 9042068: https://pubmed.ncbi.nlm.nih.gov/9042068/ 

4. Nestor, J, Breath: The new science of a lost art, 2021, Penguin Life. https://www.mrjamesnestor.com/breath-book

5. Ramar K, Dort LC, Katz SG, Lettieri CJ, Harrod CG, Thomas SM, Chervin RD. Clinical Practice Guideline for the Treatment of Obstructive Sleep Apnea and Snoring with Oral Appliance Therapy: An Update for 2015. J Clin Sleep Med. 2015 Jul 15;11(7):773-827. doi: 10.5664/jcsm.4858. PMID: 26094920; PMCID: PMC4481062. https://doi.org/10.5664/jcsm.4858

6. Pevernagie DA, De Meyer MM, Claeys S, Sleep, breathing and the nose, Sleep Med Rev., 2005 Dec;9(6):437-51, doi: 10.1016/j.smrv.2005.02.002, Epub 2005 Oct 19, PMID: 16242364: https://pubmed.ncbi.nlm.nih.gov/16242364/

The Biohacker’s Blog

Biohacking Sleep Blog Posts

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

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Biohacking News

Biohacking Sleep News & Trends

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

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Biohacking Sleep Pioneers

Sleep Experts

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

Dr. Michael Breus

Black and white photo of biohacker Dr. Michael Breus on a brown background.

Dr. Michael Breus is a renowned psychologist and author who advocates for high-quality sleep to improve overall performance and productivity. Known as “The Sleep Doctor,” this biohacker holds the distinction of being a diplomate and fellow of the American Board of Sleep Medicine. He has leveraged his knowledge to launch The Sleep Doctor, a website that helps people optimize their health by improving their sleep. Through his work, he has also shed light on the impact of sleep on fat burn, metabolism, cravings, and appetite.

In recognition of his contributions, Reader’s Digest named him the “Best Sleep Specialist in California” in 2021, and he was also among the 10 most influential people in Sleep in 2018. Dr. Breus has made numerous media appearances, including CNN, Dr. Oz, The Doctors, Insider Business, and Oprah. Moreover, he actively engages with his audience on his YouTube and Instagram channels as well as through appearances on various podcasts.

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 Technology

Discover the myriad ways technology can revolutionize your sleep for a better night’s rest.

  • How can biofeedback and data-driven technology enhance sleep biohacking?

    Biofeedback and data-driven technology provide insights into sleep patterns, allowing individuals to track their sleep quality, duration, and other vital metrics. By analyzing this data, biohackers can identify patterns, make adjustments, and optimize their sleep routine for better overall sleep health.

  • What are the benefits of wearable technology for biohacking sleep?

    Wearable technology, such as sleep trackers or smartwatches, offers real-time monitoring of sleep metrics. It can provide information on sleep stages, heart rate variability, and even detect sleep disturbances. By utilizing wearable technology, biohackers can gain valuable data and make informed decisions to improve their sleep quality.

  • How can bedside technology contribute to biohacking sleep?

    Bedside technology encompasses devices such as smart lighting, sound machines, and white noise generators. These tools can create a sleep-friendly environment, optimizing factors like light and sound to promote relaxation, decrease sleep disruptions, and improve overall sleep quality.

  • What role does virtual reality (VR) play in biohacking sleep?

    Virtual reality has the potential to facilitate relaxation and reduce stress, both of which are crucial for quality sleep. By immersing oneself in a soothing VR environment or utilizing guided meditation apps with VR capabilities, biohackers can create a calming atmosphere that promotes deep sleep.

  • Are there any technology solutions available for addressing snoring during sleep?

    Yes, there are various technology solutions designed to address snoring issues. For example, some devices use sensors to detect snoring and deliver gentle vibrations or audio cues to prompt a position change, promoting better airflow and reducing snoring intensity.

  • How can biohacking sleep with technology improve sleep hygiene?

    Technology can enhance sleep hygiene by offering reminders and setting routines. Sleep tracking apps can send notifications for bedtime, create personalized sleep schedules, and provide insights on factors that may disrupt sleep, encouraging biohackers to adopt healthier sleep habits.

  • Can sleep apps and smart alarms help optimize sleep-wake cycles?

    Yes, sleep apps and smart alarms can optimize sleep-wake cycles. These tools monitor sleep stages and use algorithms to wake users during their lightest sleep phase, promoting a more refreshed awakening. By aligning wake-up times with natural sleep cycles, biohackers can experience increased alertness and energy throughout the day.

  • How can noise-cancelling technology contribute to biohacking sleep?

    Noise-cancelling technology can create a peaceful sleep environment by reducing ambient noise that may disrupt sleep. Whether it’s loud neighbors, street noise, or snoring partners, noise-cancelling headphones or earbuds can minimize disturbances, allowing for a more restful night’s sleep.

  • Are there technology solutions for optimizing bedroom temperature during sleep?

    Yes, there are technology solutions for optimizing bedroom temperature. Smart thermostats or climate control systems allow biohackers to regulate bedroom temperature, ensuring a cool and comfortable sleep environment. Maintaining optimal temperature can promote deeper and more restorative sleep.

  • How can biohacking sleep with technology empower individuals to take control of their sleep health?

    By leveraging technology, biohackers can access real-time data, personalized insights, and practical tools to improve their sleep health. From wearable devices to smart home technology, these innovations provide individuals with the means to actively participate in optimizing their sleep, fostering a sense of empowerment and control.

Biohacking Sleep Videos

Improve Sleep Using Smart Technology

Upgrade your approach to sleep with biohacking methods that leverage smart technology to optimize sleep quality.

I Wore 22 Sleep Trackers… This One’s Best!

Can Technology Help You Get a Better Night’s Sleep?

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

Sleep Health Technology: Apps, Wearables, Nearables, Big Data and the Future of Sleep Tech

Biohacking Sleep Resources

Additional Biohacking Sleep Insight

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

Sleep Is a Skill Podcast

The Sleep Is a Skill Podcast aims to revolutionize sleep by featuring conversations with industry leaders, delivering practical insights to enhance rest. It strives to shift the wellness paradigm, making sleep the top priority for optimal health.

Mollie Eastman (McGlocklin), the creator, experienced her own battle with insomnia while traveling, leading her to delve into chronobiology and circadian rhythms. This transformative knowledge prompted her to share her findings.

Sleep Is a Skill combines technology, accountability, and behavioral change to optimize sleep. By emphasizing the significance of this biohack, the podcast empowers listeners to master the skill of sleep, improving their overall well-being in the process.

The Sleep Is a Skill Podcast

Sleep Cycle logo with an orange alarm clock icon on the left.

Sleep Cycle

Sleep Cycle is an app that helps users understand and improve their sleep quality. It offers a range of features, including a Smart Alarm Clock that wakes you up gently during your lightest sleep phase, soothing music and guided meditations to facilitate falling asleep faster, and sleep tracking and recording to identify snoring or talking during sleep.

The app provides detailed daily insights and statistics to help users understand their sleep patterns and how their habits affect sleep quality. It also offers interactive Sleep Programs and coaching to improve sleep routines.

Developed by a team of experts, Sleep Cycle utilizes biohacking principles to optimize sleep based on scientific research and user feedback.

SleepCycle.com