Getting quality sleep is one of the most powerful tools for optimizing your health, brain function, recovery, and performance. Yet, so many people struggle with poor sleep habits that leave them feeling drained, foggy, and unmotivated. Dr. Brian Dickinson at Camarata Chiropractic & Wellness shares science-backed sleep biohacking tips to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Sleep Hack Tips

If you’re struggling with sleep, start implementing these foundational habits:

1. Wake Up and Go to Bed at the Same Time

Your body thrives on rhythms and consistency. Going to bed and waking up at the same time every day—even on weekends—regulates your circadian rhythm, making it easier to fall asleep and wake up naturally.

2. Cut Off Caffeine by 12:00 PM

Caffeine has a half-life of 5-6 hours, meaning it can still be in your system well into the evening. Avoid coffee, energy drinks, or any caffeine after noon to ensure your body can properly wind down at night.

3. Avoid Large Meals 2 Hours Before Bed

Eating too close to bedtime can spike blood sugar and disrupt digestion, leading to poor sleep quality. If you need a snack, go for protein, healthy fats, or magnesium-rich foods like almonds or bananas.

Sleep Supplement Stack for Deeper Sleep

Along with good habits, certain natural supplements can enhance sleep by calming the nervous system and promoting relaxation.

Dr. Brian’s Go-To Sleep Stack

• Magnesium – Supports relaxation, reduces muscle tension, and calms the nervous system.
• L-Theanine – An amino acid that promotes relaxation and reduces stress hormones.
• Inositol – Helps regulate neurotransmitters and improves sleep onset.
• Glycine – Lowers body temperature and improves deep sleep cycles.

These supplements help balance the nervous system, reduce stress, and promote restful sleep without the grogginess of sleep medications.

More Sleep Biohacks for Optimized Rest

1. Get Morning Sunlight

Within 30 minutes of waking, get outside for 5-10 minutes of sunlight exposure. This helps regulate melatonin production, keeping your circadian rhythm strong.

2. Dim the Lights at Night

Bright artificial light at night suppresses melatonin production, making it harder to wind down. Switch to dim, warm lighting 1-2 hours before bed.

3. Keep Your Room Cool

Your core body temperature needs to drop for deep sleep. Aim for a bedroom temperature of 60-67°F for optimal rest.

4. Use Blue Light Blockers in the Evening

If you must use screens before bed, wear blue light blocking glasses or enable "Night Mode" on your devices to minimize melatonin disruption.

5. Try Red Light Therapy

Red light therapy before bed helps relax the nervous system, reduce inflammation, and enhance mitochondrial function—all leading to better, deeper sleep.

6. Get Adjusted

Chiropractic care can reduce nervous system tension, improve circulation, and decrease pain, all of which help you sleep deeper and wake up feeling refreshed. If you’re struggling with sleep, book an adjustment at Camarata Chiropractic & Wellness to support your body's natural rhythms.

Final Thoughts: Sleep Is a Superpower

If you’ve been waking up groggy, tired, or stiff, it’s time to start biohacking your sleep with better habits, quality supplements, and optimizing your environment. These small changes make a huge difference in your overall health, mood, focus, and performance.

Want to improve your sleep even more? Book a chiropractic visit with us and let’s work on aligning your nervous system for deeper, more restorative sleep.

New Patient Chiropractic Scheduler Online Here!

3237 Union St North Chili NY 14514

Give us a call today! 585-617-4145

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