Science-Based Biohacks For Optimizing Your Sleep, Part 4

Science-Based Biohacks For Optimizing Your Sleep, Part 4

Welcome to part 4 of our Science-Based Biohacks For Optimizing Your Sleep Blog!

Today, we will cover the final tips, numbers 12-13. This will be a short one! Check out our previous posts (links at the end of the post) if you haven't seen them already!

Sleep Biohack 12: Oral Hygiene 

Did you know brushing your teeth before you sleep is one of the most powerful things you can do to wake up more refreshed the next morning? While it may not be immediately obvious how brushing and waking up feeling good are connected, they are!

They are connected through the common mediator of aging, chronic disease and health: Inflammation! When you brush at night, studies have shown there is a significant decrease in bodywide inflammation and it only takes 2 MINUTES! Quite the investment if you ask us. When you have decreased inflammation, there is greater brain and body recovery at night allowing you to wake up rejuvenated and recharged for your day and significantly improves your health in the long run. Here are some quick and easy tips for great sleep, oral health, and peak performance:

  1. Brush for at least 2 minutes twice a day
  2. Ideally, get an electric toothbrush (drastically increases brush strokes from an average of 300 to 20000+)
  3. Floss at least every other day (studies have shown this is the minimum amount for the full health benefits)

Sleep Biohack 13: Get the Right Amount of Hours for Sleep

This is the last tip in this sleep biohacking series because it varies most person to person and our goal is to optimize the hours of sleep you are getting first and foremost.

How much sleep do we need? That varies from person to person and from situation to situation but a good way to know if you’re feeling fully recovered is if you can start the next morning vitalized and refreshed without any coffee or caffeine.

Aggregating studies show that the ideal amount across the population is at least 6-8 hours but still varies person to person depending on many factors. Anything below 6 hours increases your risk for all-cause mortality which means dying from any cause. Sleeping more than 10 hours also increases all-cause mortality. So between 6-10 hours you have a happy in-between! Remember to get as much high quality sleep as you can and follow the other tips in the series to bring your sleep to its peak allowing you to thrive in your day to day life!

Applying these 13 biohacks can have life-changing effects on your sleep and your daily life, moving you closer and closer to living at your peak. Check out the previous posts if you haven't already, and stay tuned for more amazing information coming up in future blogs!

Links for Prior Blog Posts

Part 1:

Part 2:

Part 3:

If you want to watch the YouTube video version of this blog:


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