Sleep is one of the highest leverage “inputs” for nearly every other outcome (metabolic health, mood, recovery, cognition). The best sleep biohacks are usually environment and timing — not stacks.
- Primary: wake time consistency, total sleep time, subjective sleep quality.
- Secondary: sleep latency, night awakenings, next-day energy.
- Optional: resting heart rate trend, HRV trend (if you use a wearable).
- Morning light exposure (timing matters more than intensity chasing).
- Regular sleep schedule (wake time anchor).
- Temperature + light environment (cool/dark/quiet).
- Caffeine timing (stable dose; earlier cutoff).
- Stress downshift: Stress Management
- If persistent issues: discuss screening for sleep apnea, iron status (ferritin), thyroid context, etc. with a clinician.
- A (7 days): current routine, track sleep timing + latency.
- B (7 days): add morning outdoor light + fixed wake time.
- A (7 days): remove light timing change (keep tracking).
- B (7 days): reintroduce.