How to biohack your sleep: 25 proven scientific methods


How to biohack your sleep: 25 proven scientific methods

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.

Originally this article appeared on Dr Mercola, however I saw much room for improvement, so here is my added two cents 😉

Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.


Biohacking Your Sleep: The Ultimate Guide!


Sleep in complete darkness: 

Think Bat Cave . The tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin.(1)

Even the tiniest glow from your Cell (Get that shit out of your room)  could be interfering with your sleep.

Close your bedroom door, and get rid of night-lights.  NO JOKE!

I also you Bluelight blocker glasses at night: Highly recommend them

Studies show that when people use blue-blocking glasses, even in a lit room or using an electronic device, they produce just as much melatonin as if it were dark



This is the one I use: Uvex S1933X Skyper <——


How to biohack sleep


Other Ways to Block Blue Light

If you don’t want to use these glasses every night, then there are a few other ways to reduce blue light exposure in the evening.

One popular way is to install a program called F.lux on your computer.

This program automatically adjusts the color and brightness of your screen based on your timezone. When it is dark outside, the program effectively blocks all blue light from your computer and gives the screen a faint orange color.

However my question to you is this…

Why the HELL are you on your computer late at night anyways?

Get your ASS to bed 😉


Using red light and near-infrared to Biohack your sleep 


Red Light Therapy is a safe, easy, and effective way to promote calm energy and healing.  Set-up requirements and cost are minimal, yet the benefits are fantastic! 

The Electromagnetic Spectrum is the range of all possible energy frequencies.  These energies can have a significant effect upon your health, both positive and negative.  For example, excessive Ultraviolet Light is associated with skin cancer and X-Ray Radiation is associated with a host of health concerns.  Blue Light is abundantly emitted from TVs, computers, iPads, and electronic devices.  Excessive Blue Light is increasingly being suspected as a major health stressor.

Are you getting the picture now?  

Your electronics are killing you! 

Red light and Infrared Light can be very healing and regenerative.  Red Light is a great stress reliever and is very beneficial to metabolism.  Due to the large amount of time we spend indoors, we are often deficient in exposure to Infrared Energy.  

Electro Magnetic Spectrum

Benefits of Red Light Therapy:

  • Promotes relaxation and a sense of calm energy
  • Reduces anxiety and irritability
  • Helps you fall asleep and get a deeper, more restful night’s sleep
  • Soothes inflamed tissues
  • Great for: Headaches, Sinus pain and pressure, Nasal congestion, Sore throats, Ear aches, Coughing
  • Can be applied over the skin, muscles, and joints to reduce swelling or pain
  • Accelerates wound healing of the skin 
  • Generally promotes youthful, healthy skin

Red light’s positive effects on health are not a recent finding. The very earliest reports on the topic have been published in the 19th century, the most well-known article being The Red Light Treatment of Small-Pox (1895) by Niels Finsen, who also got the 1903 Nobel Prize in medicine, for his research regarding the health effects of light

In 1910, John Harvey Kellogg published his 200-page book Light Therapeutics, which included a large amount of information about the therapeutic usefulness of light therapy by incandescent light bulbs and arc lights. According to his book, light therapy can be effectively used for diabetes, obesity, chronic fatigue, insomnia, baldness, cachexia and many other health problems

The most relevant wavelengths are 600-1000nm — in other words, red light and the penetrating shorter wavelengths of near-infrared radiation.

There are important differences in the penetrating power of the different wavelengths. Visible red light doesn’t penetrate tissue very well, but near-infrared does that quite well. If near-infrared is directed to the skin, the power seems to decrease 1000-fold by every 2-3 centimeter


In a recent study done on Itchiness basket players they saw a huge spike in Melatonin while using Infrared lights

Check out the study here <—


Based on previous studies, we can infer that red-light treatment contributes to increased melatonin secretion in the pineal gland and muscle regeneration (…) Although more studies involving phototherapy, sleep, and exercise performance need to be performed, red-light treatment is a possible nonpharmacologic and noninvasive therapy to prevent sleep disorders after training.”

Who would have thought, that certain light at night would be soo…

Beneficial 🙂

What you will need to use Red Light Therapy:

  1. An Infrared Bulb (50, 60, 75, or 100 watt infrared bulbs are readily available)
  2. A lamp base rated to the appropriate wattage of the bulb (A “clamp lamp” is an easy, portable base for the infrared bulb)

This is what I use at my house

Triangle Bulb 55964 Red Heat Lamp Br40 250 Watts 5, 000 Hours Long Life Light Bulb Industrial Grade, Red 

I leave it on in bedroom all night and then in the morning turn it off.

ICE-ICE baby:

Keep the temperature in your bedroom no higher than 70 degrees F.. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees (2).

Think about this…

How do you sleep in the summer?

Not good I bet, in that sticky hot room YUK!

“Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.”


Electro-magnetic fields (EMFs)

These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.(3)

How do EMFs Affect Your Sleep?

EMF’s affect your ability to fall sleep—and stay asleep—in two ways.

Rate of Oscillation

“EMFs from manmade devices have a higher rate of oscillation (vibrate at a higher number of cycles) than the natural electromagnetic fields of your body at rest. The electrical current in your home is generally between 50-60 Hz. In contrast, the ideal frequency in your brain in sleep drops to as low as 2 Hz.”

This discrepancy can prevent you from falling asleep and pull you out of deep sleep, if you do manage to get there. This is because your brain tends to entrain itself to the frequency in the electricity and keeps oscillating at the higher rate of the electricity, which prevents sleep.

Get to bed at sunset, Yeah I know, it  kinds sucks! But don;t sweat it, during summer months you can hit the sack at 11pm: Light influences your internal clock through specialized “light sensitive” cells in the retina of our eyes.(4)


How to Biohack your Sleep

These cells, which occupy the same space as the rods and cones that make vision possible, tell the brain whether it is daytime or nighttime, and our sleep patterns are set accordingly.  Get you ass to bed on time ;)Due to the invention of the electric lightbulb in the late 19th century, we are now exposed to much more light at night than we had been exposed to throughout our evolution. This relatively new pattern of light exposure is almost certain to have affected our patterns of sleep. Exposure to light in the late evening tends to delay the phase of our internal clock and lead us to prefer later sleep times. Exposure to light in the middle of the night can have more unpredictable effects, but can certainly be enough to cause our internal clock to be reset, and may make it difficult to return to sleep.

This the Tool I use, to counter act this and make my sleep OPTIMAL

EarthPulse Sleep on Command Device: <—-

EarthPulse tunes each of your bio-systems to maximum efficiency simply because the mitochondria in the cells of those systems are working at peak efficiency and delaying cell death. Reducing inflammation is also one of the hallmarks of Pulsed Electromagnetic Field Therapy. And in the EarthPulse you have access to the single most beneficially bio-active frequency in the world.


Establish a bedtime routine:

This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner.

The key is to find something that makes you feel relaxed, then repeat it each night:

The saying goes…

We are what we repeatedly do. Excellence, then, is not an act, but a habit. ~Aristotle

Don’t drink any fluids within 2 hours of going to bed.

This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.

From personal experience, refraining 2-3 hours before bedtime, both food and drink, has been Optimal for my Sleep quality (5)


Go to the bathroom right before bed.

This will reduce the chances that you’ll wake up to go in the middle of the night.

Eat a high-protein snack several hours before bed.

This can provide the L-tryptophan needed for your melatonin and serotonin production.


And, for all you athletes this should be even more important:

Check this study out

Protein ingestion before sleep improves post exercise overnight recovery.

During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs the PLA experiment, which reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.004%·h, P = 0.05).


This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed…thereby stimulating muscle protein synthesis and improving whole-body protein balance during post exercise overnight recovery.

Check The study Here <—-


Avoid before-bed snacks, particularly grains and sugars.

These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.


how to biohack sleep



Eat Healthy Carbs only at dinner:

Such carb’s may boost tryptophan and serotonin, two brain chemicals involved in sleep, the study suggests.

The University of Sydney’s Chin Moi Chow, PhD, and colleagues studied 12 healthy men who were 18-35 years old.

The men, who had no sleep problems, spent three nights at the researchers’ sleep lab. They took one week off between stays at the lab.

First, the men fasted for five hours. Afterwards, the researchers served them a meal at the sleep lab.

The basic menu — rice with steamed vegetables in tomato puree — was the same each night. But the type of rice and mealtime varied.

One meal included jasmine rice and was served one hour before bedtime.

Another meal featured jasmine rice and was served four hours before bedtime.

The third meal included long-grain rice and was also served four hours before bedtime.

The researchers changed the rice to measure the effects of carbs with high and low glycemic indices. Jasmine rice has a high glycemic index; long-grain rice has a lower glycemic index.

They changed the meal schedule to see whether timing tweak

Four hours before bedtime. It took them nine minutes, on average, to fall asleep that night.

The men took nearly 15 minutes, on average, to fall asleep after eating the jasmine rice meal one hour before bedtime.

They were slowest to fall asleep after eating the long-grain rice meal four hours before bedtime, taking nearly 18 minutes, on average, to fall asleep.

The meals had no other effect on the men’s sleep, the study shows.

Chow’s team doesn’t know exactly how carbs with a high glycemic index affect sleep.

Although the researchers speculate such carbs raise tryptophan and serotonin levels, making people sleepier, they didn’t measure the levels of the brain chemicals in the men.

Adding protein to the meal might change the results, Chow’s team notes.

What Carbs to add?


Take a hot bath, shower or sauna before bed: 

When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.

Wear socks to bed. 

Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.

Wear an eye mask to block out light.

As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.

This is my personal favorite and use it when travelling:

Dream Essentials Escape Luxury Travel and Sleep Mask with Earplugs and Carry Pouch, Navy


No TV right before bed. 

Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function. Remember the T.V is artificial light and causes Cortisol spikes

Listen to relaxation CDs.

Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.

I love to use this: And bonus Its free on Youtube 🙂  Click Here 

How to biohack sleep


Read something spiritual or uplifting.

Get a novel out, read some history: In my case I read biographies puts me right to bed!

Current book: The Snowball Warren Buffet 


If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high. I have screamed about this for the past year with all of my clients: START journaling, it is the MOST powerful habit you can add in your life

I use the Five Minuet Journal: The Five Minute Journal is a physical journal that has been carefully crafted to enable you to be happier in five minutes a day.

Read this study!

“How Gratitude Helps You Sleep at Night” <—


Lifestyle Suggestions That Enhance Sleep


Reduce or avoid as many drugs as possible.

Many drugs, both prescription and over-the-counter, may adversely affect sleep. This should be a no brainier:

Ask yourself, why the hell are you on “this” drug in the first place?


Avoid caffeine.

At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).

Study conclusion

Several genes have been identified in the study as potentially influencing caffeine-induced insomnia. They will require replication in another sample. The results may have implications for understanding the biologic mechanisms underlying insomnia

Check The Study Here <–


Avoid alcohol.

Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing. Sorry to burst to your bubble, but alcohol us just plain evil when it come to sleep. Now follow me the down the rabbit hole.

How to Biohack


The latest research, published in Alcoholism: Clinical and Experimental Research, shows that while a nightcap may get you to doze off, you’re more likely to wake up during the night and may not feel as rested following your sleep.


scientists reviewed 20 studies that included 517 participants who were tested in 38 sleep laboratory experiments. The volunteers drank varying amounts of alcohol, ranging from a low of one to two drinks, a moderate amount of two to four drinks, to a high of four or more drinks. While some experiments examined the results of only one night of drinking, others extended into several consecutive nights. Most of the participants were healthy young adults, and none had drinking problems.


“This review confirms that the immediate and short-term impact of alcohol is to reduce the time it takes to fall asleep,” lead author of the study Irshaad Ebrahim, director of the London Sleep Center, said in a statement. “In addition, the higher the dose, the greater the impact on increasing deep sleep.”

This helps explain why so many people rely on alcohol to fall asleep, despite warnings from experts that it merely postpones and can worsen insomnia. “The effect of consolidating sleep in the first half of the night is offset by having more disrupted sleep in the second half of the night,” Ebrahim said.

That presents a more complicated picture of how alcohol affects sleep, and the trade-off may have implications for understanding how sleep can impact overall health as well. At all doses studied, alcohol increased deep or so-called slow-wave sleep (SWS) during the first part of the night. This type of slumber is associated with healing and regeneration of bones, muscles and other tissues, as well as maintaining a strong immune system.

“SWS or deep sleep generally promotes rest and restoration,” Ebrahim said, cautioning, however, that alcohol increases in this stage can worsen sleep apnea and sleepwalking in people who are prone to those problems.


In contrast, drinking has long been known to reduce REM sleep, the deepest sleep stage in which most dreams occur and during which memories are likely stored and learning occurs. And the current review suggests that it’s the amount of alcohol people drink that may have the biggest effect on their sleep quality. One or two drinks, for example, can increase slow-wave sleep while not affecting deeper REM sleep. But more alcohol can cut into the time spent in the REM stage.

Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.


Both Ebrahim and Idzikowski hope this review will help readers understand that short-term alcohol use only gives the impression of improving sleep, and it should not be used as a sleep aid.


Lose excess weight.

Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep.  This now becomes a vicious evil cycle: Because less sleep equals more weight, and more weight equals less sleep. Holy shit Batman this SUCKS!

Cutting back on sleep reduces the benefits of dieting, according to a new study. When dieters got a full night’s sleep, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. Sleep-deprived dieters also felt hungrier, producing higher levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure.(9)


Sleep Pack

This Sleep Pack is designed by Pacific Elite Fitness coach and sports nutritionist Ben Greenfield for enhancing sleep, eliminating insomnia, and helping you to wake refreshed and ready for a new day. The Sleep Pack contains a 30 packet box of TianChi adaptogenic herbs and 16oz powdered tub of Natural Calm Magnesium.


TianChi utilizes a unique category of herbs called adaptogens, herbs that facilitate adaptation. They help your body maintain healthier processes, despite a wide range of external and internal stressors.

TianChi is a delicious herbal tonic blend of the most renowned longevity herbs in the Orient. These superior herbs are consumed throughout Asia to promote a healthy lifestyle. The herbs in TianChi have been used for centuries for anti-aging and to prevent fatigue. TianChi is the ultimate “Three Treasures” formula for nourishing Vitality, Energy, and Spirit.

Natural Calm magnesium is the solution to both restoring a healthy magnesium level and balancing your calcium intake—the result of which is natural stress relief. Natural Calm is the best-selling magnesium supplement on the market for over three years in a row according to health food supermarket scanner reports.

 Click Here To Check it Out <—

Bulletproof Sleep Induction Mat

By laying on the Bulletproof Sleep Induction Mat the mild but yet protrusive plastic needles you are kinda mimicking acupuncture, which then causes your body to release endorphins and beneficial hormones in response.

It’s pretty cool to think, that the Chinese knew about these eons ago…

So I decided to see if there was any legit research behind it and BAM!

Forty-six (46) randomized trials involving 3811 patients were included, and the methodological quality of trials was generally fair in terms of randomization, blinding, and intention-to-treat analysis. Meta-analyses showed a beneficial effect of acupuncture compared with no treatment (MD −3.28, 95% CI −6.10 to −0.46, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? =x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.02; 4 trials) and real acupressure compared with sham acupressure (MD −2.94, 95% CI −5.77 to −0.11, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? =x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.04; 2 trials) on total scores of Pittsburgh Sleep Quality Index. Acupuncture was superior to medications regarding the number of patients with total sleep duration increased for >3 hours (RR 1.53, 95% CI 1.24–1.88, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? <x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.0001). However, there was no difference between acupuncture and medications in average sleep duration (MD −0.06, 95% CI −0.30–0.18, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? =x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.63). Acupuncture plus medications showed better effect than medications alone on total sleep duration (MD 1.09, 95% CI 0.56–1.61, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? <x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.0001). Similarly, acupuncture plus herbs was significantly better than herbs alone on increase of sleep rates (RR 1.67, 95% CI 1.12–2.50, px2009 Bulletproof Sleep Induction Mat Review: Does it really work? =x2009 Bulletproof Sleep Induction Mat Review: Does it really work? 0.01). There were no serious adverse effects with related to acupuncture treatment in the included trials.

 Bulletproof Sleep Induction Mat Review: Does it really work?


Acupuncture appears to be effective in the treatment of insomnia. However, further large, rigorous designed trials are warranted.

And this really cool study showing that Acupunture increase your Melatonin… (sleep hormone)

Our initial hypotheses were confirmed by the results of the present investigation. In an open clinical trial of 18 subjects, the administration of 5 weeks of acupuncture, totaling ten treatment sessions, was associated with normalization in a 24-hour profile of urinary aMT6s and a number of objectively measured improvements in sleep continuity and sleep architecture. Additionally, significant improvements in self-reported fatigue and sleepiness paralleled these changes. The exception to this trend was the reduction in alertness as measured by the ZOGIM-A test. As discussed below the apparent inconsistency of reduced alertness following improvements in sleep quality may possibly have been the result of a transition into a more adaptive and qualitatively different type of alertness. Self assessed feelings of anxiety and depression decreased following acupuncture. These findings are fairly consistent with the results of previous investigations showing that acupuncture has a generalized anxiolytic effect and with other polysomnographic studies of acupuncture effects in insomnia.(2)

Click here to check out the Bulletproof Sleep Mat


(This is an affiliate link, got to some how make money for my bulletproof coffee)


Avoid foods you may be sensitive to.


This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.


A study published in a 1987 issue of “Sleep” confirmed that many infants who are poor sleepers are in fact allergic to milk. In this study, 71 infants were assigned to one of three groups. The first group consisted of infants with sleep problems. The second group consisted of infants with symptoms of milk allergy like digestive disturbances or skin rashes. Many of these infants also slept poorly. The third group had no history of either sleep disturbances or milk allergies. When they were tested, all the infants in the first and second groups showed evidence of milk allergy. When milk was removed from their diets, their insomnia disappeared. When it was reintroduced into their diets, the insomnia reappeared.

My thoughts it goes back to Gut ecology with IgA and IgM issues. Eating foods you are allergic to leads to the release of substances called pro-inflammatory cytokines. These substances are known to cause symptoms that are very similar to depression: People become moody, tired and lethargic. According to a 2010 article in “Current Immunology Reviews,” these substances decrease the production of serotonin, which promotes sleep. Therefore, if serotonin levels decline, sleep will no doubt be affected.

 how to biohack sleep

Increase your melatonin:

Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter:


This is the one I use and recommend Philips go LITE BLU Light Therapy Device).

If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep

No I am against using Melatonin each day as it has been shown to cause negative issues as stated in this study: However using it as a tool can help you.

I recommend using it for one week straight– 3 hours before bed at 1-3 mg sublingual dose

I use this one with my clients Douglas labs Melatonin/Sublingual 3mg



how to biohack sleep


Biohacking your B12 levels for improved sleep: 

Increasing Vit B12 during the day will increase your Energy levels during the day .. yet help the body make melatonin at night.

I prefer Methyl B12 chewables by Jarrow MB12/ Methylcobalamin


“Studies show that B12 acts directly on the pineal gland to provoke a faster release of melatonin at night which resets the sleep-wake cycle. B12 also causes melatonin levels to drop off faster in the morning. Very serious sleep-wake disorders have been successfully treated with vitamin B12 in the methylcobalamin form, although it may not work for everyone Other studies state : The dose of oral B12 supplements for sleep disorders is 3000 mcg a day, while 2000 mcg a day has proven useful in lowering homocysteine and correcting B12 deficiency. In published studies, it took four weeks for the sleep effect, and four months for the homocysteine lowering effect, so be patient. People with degenerative diseases, including Alzheimer’s, should take very high doses in the range of 3-4000 mcg, supplemented with SAMe.”


What happens if all else fails?

You have tried everything above and nothing works and I mean nothing works!

Where do you go form here?

Your answer  is this one AMAZING test I do with most of my clients…

And that is a Circadian Rhythm ASI test.One of my top Biohacking Tests I do!

It looks something like this.

How To Biohack sleep

Now, let’s take a close look at what is happening here.

The Adrenal Rhythm and Its Importance

The human adrenal glands do not secrete steroid hormones at a constant level throughout the day. The hormones are actually released in a cycle, with the highest value in the morning and the lowest value at night when functioning properly.


The ASI involves taking saliva samples four times a day – before breakfast, at noon, at tea time and just before bedtime. The early morning cortisol level should be the highest of the day giving us a strong start and enabling us to meet the demands of the day. A healthy person’s output of cortisol always follows the same curve, which can be plotted on a graph. It drops throughout the day until it falls to its lowest level by 11 p.m. or midnight, thus enabling us to be ready for bed and to sleep restfully throughout the night. Whenever the patient’s curve departs from the normal there is a problem.

High night time cortisol

Means that the client is finding it difficult to relax from the stress of the day and will have trouble going to sleep. This results in reduced REM sleep, a kind of sleep that is neither restful nor restorative, and which can produce depression and reduced energy levels the next day.

Now pay attention to the picture above: You can see that the night Cortisol is elevated in relationship to the curve

Another kind of client will have normal cortisol output in the afternoon and evening, but will have too high and too sudden a release of cortisol in the early morning. This will result in early morning wakening at around 5 or 6 a.m, or even 4 a.m. and an inability to go back to sleep.
A third kind of client will have high cortisol throughout the day. Initially, DHEA levels may also be high in order to provide some compensation for this, but if stress becomes chronic the adrenals can no longer maintain the production of extra DHEA with the result that there will be an elevated Cortisol-to-DHEA ratio.

This divergence, as it is called, has been seen in many of my clients’ tests since the ASI test was first introduced, and it signifies an initial stage of adrenal exhaustion. It can have potentially very harmful effects on health including diminished immune function, reduced REM sleep, diminished skin regeneration and a catabolic state where tissue breakdown exceeds tissue repair and building, leading to muscle wasting, weight loss and bone loss (osteoporosis).

Not good for an entrepreneur and athlete: You have to be one Top of your game! 😉


It should be noted that the ASI test can also be extremely helpful for the following conditions:

  • Hypoglycaemia
  • Migraine headaches
  • Osteoporosis
  • Poor memory
  • Low sex drive
  • Low body temperature



Based on what I see on this ASI I would recommend the following to improve sleep and hormone levels


#1) A supplement containing a cortisol-regulating nutrient called phosphorylated serine (brand name Seriphos, this is not the more readily available phosphotidyl serine), taken before dinner (approximately four-six hours before bedtime), should get you to sleep.


#2) f you wake up between 2:00 and 4:00AM take Seriphos at bedtime (by 10:00PM), 4-6 hours before you would typically wake up in the early morning. If you have trouble getting to sleep and you wake up between 2:00 and 4:00AM, take one capsule before dinner and two by 10:00PM. Seriphos encourages your pituitary gland to stop sending the order to your adrenals for more cortisol production. After a month or so, this normalized message should be permanently re-programmed, and you should not need any more Seriphos. Caution: Do not take Seriphos for more than three months total. Take a break for at least 24 hours after each month’s use (as per bottle directions).


There you have it: The ultimate Biohacking Guide for Sleep.

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Now it is your turn, let me know what has worked for you, comment below 🙂