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
35:34 The 3-2-1 Rule
38:28 Air Quality & Bedding
39:16 Sleep myths, busted
41:25 Rebound sleep
44:20 Sleep supplements
48:20 Takeaways & Recap
49:45 Thanks for tuning in!
RESOURCES:
Swanwick Blue light blocking glasses & lighting – Discount code: BIOHACKERBABES
TrueDark Blue light blocking glasses
Eight Sleep Cooling Pod – Discount code: BIOHACKERBABES
AirDoctor Air Filter
Align Mat (PEMF) – Discount code: BIOHACKERBABES
Apollo Neuro – Discount code: BIOHACKERBABES
LightPath LED (Red Light) – Discount code: BIOHACKERBABES
Muse Headband for Sleep
Supplements:
BiOptimizers Magnesium Breakthrough – Discount code: BIOHACKERBABES
HempLucid CBD – Discount code: BIOHACKERBABES
Sleepy Vibes Drink (with Glycine)
Troscriptions TroCalm & TroZzz
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