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

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

Yoga Nidra

OURA Ring

Essentia Mattress

Eight Sleep Cooling Pod - Discount code: BIOHACKERBABES

AirDoctor Air Filter

Align Mat (PEMF) - Discount code: BIOHACKERBABES

Apollo Neuro - Discount code: BIOHACKERBABES

BrainTap

LightPath LED (Red Light) - Discount code: BIOHACKERBABES

Muse Headband for Sleep

Supplements:

BiOptimizers Magnesium Breakthrough - Discount code: BIOHACKERBABES

HempLucid CBD - Discount code: BIOHACKERBABES

Kill Switch Sleep Formula

Sleepy Vibes Drink (with Glycine)

Troscriptions TroCalm & TroZzz

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