Episode Details

3 Things You Should Never Do Before Bed l Optimizing Sleep Foundations So You Can Fall Asleep & Stay Asleep with The Biohacker Babes

Season 15 Episode 355 Published 4 weeks ago

Description

In this episode, we share the three biggest mistakes to avoid before bed and the simple shifts that can dramatically improve your sleep quality. We dive into the science of what happens while you sleep, why "sleep pressure" is essential, and how your circadian rhythm influences everything from hormones to energy and recovery.

You'll also hear Renee's journey with sleep apnea, Lauren's biggest sleep lessons from traveling, our favorite sleep travel hacks, and practical tips for creating the ultimate sleep environment. We cover nervous system regulation, sleep hygiene, the popular 3-2-1 rule, air quality, bedding, common sleep myths, rebound sleep, and the supplements we actually use to support restorative sleep.

Whether you're struggling to fall asleep, waking up exhausted, or simply looking to optimize your health, this episode is packed with actionable strategies to help you get deeper, more restorative sleep.

SHOW NOTES:

0:38 Welcome to the podcast!

4:23 What happens when we sleep

6:20 Renee’s sleep apnea journey

8:05 Lauren’s travel discoveries

10:24 Renee’s sleep travel hacks

12:56 The Pillars of good sleep

14:55 Circadian rules

17:04 Mollie’s sleep environment

20:48 Why we need “sleep pressure”

25:55 How to downregulate your nervous system

31:54 Sleep Hygiene