Wake Up Refreshed By Sleeping Smarter, Not Longer
Learn how to fully recharge and wake up happier and more focused, without adding more time in bed.
Getting good sleep is both an art and a science — yet the overwhelming majority of people have trouble sleeping, even those who have mastered every other aspect of their lives. Even if you had time to sleep an entire 8 hours a night, would it be optimal, uninterrupted sleep? Would you wake up feeling 100% refreshed?
- DAVE ASPREY
NY TIMES Best-Selling Author and CEO of Bulletproof 360Quality sleep is the highest impact thing you can do to elevate your brain function, live longer, and perform better at work and life. When you sleep well, you’re more alert, you’re resilient to stress, and you feel alive and ready for the day.
Conventional advice tells you to find more time for sleeping, but more time in bed does not equal more quality sleep. You can create the conditions for quality, restorative sleep with the right foods, targeted supplements, and small, easy habits throughout the day.
Benefits of Sleep
Memory & Focus
Weight Management
Improved Mood
Energy / Performance
Immunity
Bulletproof Staff Share Their Favorite Hacks For…
- Falling asleep faster
- Sleeping straight through the night
- Sleep tracking (to discover what works best for you)
- And waking up refreshed
THE SCIENCE BEHIND A GOOD NIGHT’S SLEEP
Activity
Being active during the day helps prime your body and mind for deeper, more restful sleep. But the type of activity and timing are critical in maximizing physical and emotional well-being.
For Deeper Sleep, Upgrade Your Exercise Routine
Regular exercise slows aging, helps you focus, relieves stress — and helps you sleep better at night. Read on to find out how exercise improves sleep, the best workouts for maximum Z’s, and when in your day to schedule them.
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Best Pre- and Post-Workout Meals to Fuel Your Sweat Session
If you don't fuel your body properly with the right pre- and post-workout meal, you won't take full advantage of your workouts. Find out what to eat and when to eat it for the best results.
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Environment
Your sleep environment plays a huge role in your body’s sleep-wake cycle. Encourage your body to wind down when it’s time and stay asleep until morning with these tips, tricks, and hacks.
How to Sleep Better: Science-Backed Sleep Hacks to Wake Up Ready to Go
While sleeping pills may be necessary for some, they can come with a range of unhelpful side effects. Here are some research-backed techniques you can discuss with your healthcare provider to help support longer, deeper and better sleep.
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Why Blue Light Is Messing With Your Sleep — And What to Do About It
If you have a habit of scrolling on your phone before bed, your sleep troubles might be easy to solve. Screens emit blue wavelengths of light that confuse your body’s internal clock, causing you to lose restful sleep. Here’s how to minimize sleep disruption (and resulting stress to your body and immune system) from blue light without swearing off tech.
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Mood
Nothing keeps you awake like the stresses of a hard day and worries about the days ahead. When it takes more than a few minutes to shake that frazzled feeling, these articles can point you to stress-busting techniques that work.
9 Supplements to Reduce Stress
Certain vitamins and supplements for stress can help you keep your cool and feel more resilient. Here are our top picks to get an extra dose of calm.
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This Yoga Nidra Routine Will Make You Feel Like You Got a Full Night's Sleep
While there’s no substitute for a great night’s sleep, yoga nidra comes close. It combines meditation and yoga, and experts believe that one 30-minute practice equals about two hours of deep sleep. Give it a go with this guided practice.
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Nutrition
Eating the right things at the right times helps you perform at max power through the day and slip easily into a restorative state at night. On the flipside, the wrong foods, missing nutrients, or even a late meal can throw off your entire night. Here’s how to nourish your body properly to ensure the best sleep.
The Top 6 Ways to Improve Sleep Using Food
What you eat has a direct connection to how your brain works, and how efficient your brain is while you’re sleeping directly affects how refreshed you feel when you wake up. Here’s how to properly feed your brain so that you can wake up ready for the day.
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Magnesium for Sleep: How to Supplement for Better Zz's
Magnesium calms over-firing brain cells, which has a calming effect on your whole body. Magnesium insufficiency can make your brain hyperactive, which translates to anxiety during the day and trouble sleeping at night. Here’s the right way to supplement with magnesium.
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Tracking
To get where you’re going, it helps to know where you are now. Here are ways to assess your current sleep situation, plus tools to help you sleep a little better every night. So you can work toward refreshing sleep every night.
One Million People Agree – Sleeping for Five Hours is Better Than Eight
It’s a common belief that people need eight hours of sleep. A UCSD study found that as little as five hours of sleep might be better than a full eight. Meaning, the amount of sleep you’re getting might be OK. Find out how much sleep you actually need to stay alert, energized, and well.
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We Tested Four Sleep Tracker Apps and Wearables: Here are the Best Ones
To make a change, you have to understand what you’re working with. Tracking your sleep tells you what’s happening while the lights are out, as well as daytime activities that might affect how well you sleep. You can keep a simple sleep journal, download a low-cost sleep tracker app, or invest in wearable tech. Here are four popular sleep trackers, and how to choose the right one for you.
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TOP SELLING PRODUCTS TO SUPPORT SLEEP
Free Download: Bulletproof Sleep Guide
A more rested you is just a click away. Instantly download the Bulletproof Sleep Guide to help you zero in on why you’re not sleeping, and get personalized solutions that actually work.