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 [https://www.swanwicksleep.com/?ref=BIOHACKERBABES] Blue light blocking glasses & lighting - Discount code: BIOHACKERBABES TrueDark [https://truedark.com/?sca_ref=10190016.X4Y9l3kyPj] Blue light blocking glasses Yoga Nidra [https://youtu.be/NZh3YjbseCc?si=Cfk4lGA3-qUjv4v1] OURA Ring [https://ouraring.com/biohackerbabes] Essentia Mattress [https://shareasale.com/r.cfm?afftrack=&b=117077&m=16651&u=2341078&urllink=] Eight Sleep Cooling Pod [https://eight-sleep.ioym.net/AoveXo] - Discount code: BIOHACKERBABES AirDoctor [https://www.airdoctorpro.com/?affid=4779&c=thebiohackerbabes&oid=17] Air Filter Align Mat [https://myalignmat.com/?ref=biohackerbabes](PEMF) - Discount code: BIOHACKERBABES Apollo Neuro [http://apolloneuro.com/biohackerbabes] - Discount code: BIOHACKERBABES BrainTap [https://braintap.com/?afmc=2009REBE] LightPath LED [https://lightpathled.com/?afmc=BIOHACKERBABES] (Red Light) - Discount code: BIOHACKERBABES Muse [https://choosemuse.com/biohackerbabes] Headband for Sleep Supplements: BiOptimizers Magnesium Breakthrough [https://bioptimizers.com/?rfsn=5965500.957ed7&utm_campaign=5965500.957ed7&utm_medium=affiliate&utm_source=refersion] - Discount code: BIOHACKERBABES HempLucid CBD [http://hemplucid.sjv.io/jrAA5a] - Discount code: BIOHACKERBABES Kill Switch Sleep Formula [https://a.co/d/0huv23yy] Sleepy Vibes Drink (with Glycine) [http://getbalanceddrink.com/] Troscriptions TroCalm & TroZzz [https://troscriptions.com] Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations Advertising Inquiries: https://redcircle.co [https://redcircle.com/brands]