How to Hack Your Sleep: The Art and Science of Sleeping

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So you want to get better at sleeping. Understandable, given the increase in pharmaceutical sleep aid prescriptions over the last couple of decades. Some reports estimate a tripling in sleep aid prescriptions for young adults since the late 90s [1]. Transient insomnia affects up to 80% of the population, and chronic insomnia afflicts about 15% [2].

But those sleeping pills that seem to work so well come with a laundry list of side effects. Even worse? They mask the underlying issue of why you can’t sleep in the first place and stop working the second you stop taking them.

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?

Indeed, research shows it’s not the number of hours of sleep you get that matters the most – it’s the quality of the hours you are getting.  The largest sleep study ever conducted on 1.1 million people shows that it’s quality not quantity that matters most [3]!

If you’re looking for a more holistic approach to sleep and energy throughout your day, this post is for you.

The basics of a good night’s sleep are free

Whether or not you currently have trouble sleeping, there are several key things you can easily do to improve your current sleep.  These are the most basic yet most critical hacks that will help you upgrade both the quality and quantity of sleep so you can optimize your rest every night.

  • First, sleep in a pitch-black room. Make it as dark as you can possibly make it.  Block all the light sources you can, whether it’s a curtain or just pinning up fabric as needed. Seriously, if you live in a city, you need blackout curtains that don’t allow in all the light pollution. Cover LEDs with black electrical tape.
  • Start winding down at least two hours before bed. This means less bright lighting at night, as well eliminating, or at least dimming, computer screens and TVs.
  • Third, though it may seem obvious, caffeine is not a sleep aid – stop drinking it by 2:00 p.m. each day, or at least 8 hours prior to bedtime (earlier if you’re sensitive to it).
  • Go to bed by 11:00 p.m. when possible because your body creates a cortisol surge after 11 p.m. to keep you awake.
  • Don’t exercise within 2 hours of bedtime, unless it’s relaxing yoga or something similar.

These are basics that are easy to implement immediately at zero cost, and they ensure you’re starting off on the right foot – or right side of the bed, rather…

Top hacks for better sleep

Even if you read no further, you can implement just these 5 things to dramatically improve your sleep.  This is because they prepare your body for sleep hours by lowering stress and activity levels in the hours prior to bedtime.

  • Consider Upgrade Coconut Charcoal when your sleep cycle is disturbed, such as in jet lag. When your circadian rhythm is off, your gut bacteria can make more endotoxins that will slow you down the next day. It makes sense to bind them.
  • Use Upgraded Glutathione Force as an antioxidant and to help your liver do its detox work at night.
  • Put your phone on airplane mode to avoid EMFs which can disturb sleep. This is surprisingly effective.
  • Use the HeartMath Inner Balance sensor or emWave2 exercises to turn off your fight-or-flight response, which lets you go to sleep faster and stay asleep longer
  • Only drink Bulletproof Coffee in the morning up until 2 p.m. Test to see if your sleep is impacted by coffee at 1 p.m. or even noon. Different people clear it at different rates.  Don’t drink it at all if a cup in the morning hurts your sleep.
  • Sleep Mode: This is a product I designed so you will fall sleep faster and wake up feeling more refreshed. It combines bio-identical melatonin which is 100% plant-sourced, L-Ornithine (an adaptogenic amino acid that lowers the stress marker cortisol) and Bulletproof Brain Octane to maintain constant ketone energy during sleep.

Food and sleep

Your brain uses a lot of energy while you’re sleeping for critical resting, healing, and repairing functions. It helps to fuel your brain optimally so it can get its job done! There is a powerful connection between what you eat and how you sleep. Following the full Bulletproof Diet is one of the most important things you can do to ensure better sleep quality over time. Within this spectrum of healthy eating, these specific sleep-focused guidelines will optimize your sleep even more:

  • Eat low-mercury fish and seafood at dinner, or take krill oil 2 hours before bedtime: omega-3’s aid in your sleep processes, and krill oil in particular works in the brain because its omega-3 is bound to phospholipids. It helps with my sleep. More fat keeps your energy level stable for longer, and it takes energy to sleep efficiently.
  • Some clients do very well with adding up to 1 Tbsp of Upgraded™ Brain Octane or Upgraded™ CCT oil before bedtime, blended into herbal tea as a way to provide fat to the brain for stable energy during sleep. Try it to see if it works for you. This hack is compatible with the next one.
  • Try up to 1 Tbsp of raw honey before bed on an empty stomach. Your brain uses liver glycogen (carb storage) at night, and raw honey replenishes this supply and can create stable glucose levels for hours. You can take it with Brain Octane so your brain can burn glucose (from the honey) and fat (ketones from the Brain Octane) while you sleep.
  • Other clients have improved sleep by taking 1-2 tablespoons of Upgraded Collagen protein before bed. If you are short on amino acids, the enzymatically processed protein does not require digestion the same way that normal proteins do.
  • Reminder: Only drink Bulletproof® coffee before 2:00 p.m. or less than 8 hours before bedtime! Coffee is awesome but it doesn’t make sense to ruin your sleep with it.

Putting everything food related together, the exact protocol for the above steps looks as follows:

You may not want to do everything all at once the first time because you won’t know which part worked best; isolate them and try them out one by one.  We’re all a little different, so a personalized bedtime plan makes sense.

Supplements and sleep

If you are looking for additional natural supplements and home remedies to improve your sleep quality, there are several potent ones I’ve written about to try. Here are my favorites:

  • Valerian: a powerful herb for sleep, insomnia, and anxiety (Warning: It smells bad and leaves me groggy in the morning. Don’t use it every night.)
  • Passion flower: an herbal supplement that acts like Valerian, but less intense
  • Kava Stress Relief tea: (like chamomile on steroids)
  • Magnesium or other forms except for Magnesium Oxide (brush your teeth after drinking; it’s acidic)
  • 5-HTP: stimulates more natural melatonin production, which makes you sleepier
  • Sleep Mode: a completely natural supplement that supports deep, restful sleep.

How to track – then hack – your sleep

Download my favorite iPhone sleep app, called SleepCycle, in order to track your regular sleep patterns. You just put your phone on your mattress, under your top sheet, and set the alarm. It will track your sleep quality using the microphone on your phone, and wake you feeling more refreshed at the top of a sleep cycle. I would pay $100 for this app. Do it for at least a week, so you get a sense of your baseline sleep quality.

Important: Make sure you put your phone on airplane mode so you don’t cook your head with RF.

Once you’ve tracked your sleep, you’ll have the data ready to hack your sleep – this ensures you know what you’re doing is actually working, and you can make adjustments along the way based on both how you’re feeling when you wake up, as well as what the numbers are telling you.  Once you have your baseline, you can experiment with the sleep hygiene, supplements, and food hacks above, or you can try these: Here are a few more of my favorite sleep upgrades to try:

  • Install easy plug in lights that don’t put out any blue spectrum. These are the ones I use at home.  I turn off the overhead lights and turn these on an hour before bed. They help the kids (and me) get ready for sleep and make the house seem candle-lit.
  • Pair these with electromagnetic field (EMF) filters to cut down on these fields that interfere with deep sleep (seriously!)
  • Use acupuncture points to help deep sleep: a large body of evidence shows how well this works!

The Bulletproof Sleep Induction MatSleep Induction Mat

You’re not alone if you’re looking for the easiest way to put yourself into deep sleep without resorting to drugs or counting sheep, and for fast, measurable relaxation for your body.  I’ve been sleep hacking for a long time and discovered an effective technology based on ancient practices. I now use it often and travel with it.

Enter the Bulletproof Sleep Induction Mat.  It looks like a large pillowcase crossed with a porcupine, but it’s so much more – it can help you get to sleep and stay asleep, while reducing your muscular aches and pains. This is an acupressure mat specifically designed to quickly induce sleep and stimulate muscle relaxation.  It is bigger and longer than typical acupressure mats available, featuring more powerful acupressure points, organic and toxin-free materials, and a travel-friendly design.  It has no toxic foam insert, making it toxin-free and easier to take on a trip.

Simply lying on it for a few minutes will cause a surge of endorphins, a wave of relaxation you can feel, and it helps to create very deep sleep that you can often see on the Sleep Cycle app.

Learn more:


Click to read the complete list of references.




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By Dave Asprey

  • Sean

    Bulletproof coffee even before bed, just make it caffeine free. No problem. I discovered this after abandoning caffeine, due to gut permeability yet to heal.

    Well, when I do this it’s usually with re-used coffee grounds sealed away in the same little water-boiling steel pot from earlier in the day. This coffee is weak, but less hassle to grind more beans. Maybe add honey (or cheat with maple syrup :D). MCT oil overdrives my SNS-dominated body.

  • Frasier Linde

    In your previous post, “Sleep Hacking Part 3,” you recommend L-tryptophan over 5-HTP. Why the change back?

    • ???ds? ???p

      I’m torn on this. 5htp raises blood serotonin higher than normal; tryptophan does not. But some newer studies show 5-htp works and is safe. There are new genetic tests too showing that if you have some SNPs you can convert 5htp but not tryptophan.

  • lance

    I am currently struggling with evening fatigue, I am not sure why as I follow BP diet and this is ruining evening work and studies post work. I do BP coffee before training in the morning and then a second one at work. Lunch is normally beef and veg and anchor butter, mct oil or coconut oil. Evening meals will be vegetables and butter and oil or meat, veg and sat fats. I restrict my carbs to one or 2 meals a week.

    I dont have trouble with sleeping just with evening fatigue. I dont have the same energy levels as when I started BP diet as this has almost tapered off into normal energy levels. I drink water during the rest of the day. I have found Vit B complex and fenugreek in the evenings gave me a boost but this doesnt always work.

    • ???ds? ???p

      Try *some* carbs – 50-100g of rice or sweet potato and see how you do. May be too low carb.

  • Awesome article. I’ll bookmark it and start implementing the advice. Sick of struggling with sleep!

  • Presley

    Does the mat work like an Earthing Mat?

    • ???ds? ???p

      No…but that may be a good thing. New blog post on that coming up. New science… 🙂

      • Donte

        Great! I’ve been wondering about the concern with grounding in North America

  • No mention of CES? Do you still recommend it or have you found problems with that therapy?

    • Vince Juron

      Curt, you should try it. Self experiment and see how you feel by tracking each day.

    • ???ds? ???p

      Love it. But it’s pretty far out there for lots of people. Call it advanced sleep hacking.

  • krousseau

    A quick warning about GABA: It may cause skin irritation in some individuals. A little inconvenient fact which I learned the hard way! The sleep results were unreal and I will be experimenting with smaller and less frequent doses (the rash only appeared after 5 nights of consecutive use). If anyone has more info about this I would love to hear it!

  • Donte

    Why isn’t a Melatonin supplement mentioned?

    • Andrew
      • Howard Lee Harkness

        Lowers testosterone levels… in rats.

        There, I fixed it for you.

      • Donte

        Yikes, that’s a good reason.

      • Michael van Rij

        I noticed the following in the study:
        “An intact group of animals was s.c. injected with melatonin (0.5 mg/kg/day).”
        At that level, a 180 pound person would be taking 90 mg of melatonin.

        Typically it is recommended that a person take 1 – 3 mg.
        I don’t know if, at that lower dosage, it would adversely affect testosterone levels but wanted to put that out there for consideration.

    • ???ds? ???p

      There is a whole series of sleep hacking posts where I talk melatonin!

      • Dan

        Since you do such a thorough job of discussing how to achieve desired results through less mainstream ideas, how about a post that details how to achieve lucid dreaming? I imagine it is related to sleep hacking, as I’ve read meditation, supplementation, journaling, etc. all can help, however, I’ve personally found it elusive.

      • I’ve tried to improve my sleep by going to sleep and waking up to natural light. I go walking (or read a book) in view of the light from sundown. I try to wake up to the sun, but there’s too much light pollution to fall asleep. I wish someone would make a blind that perfectly keeps the light out, and then slowly open in the morning as it detects the sun coming out. It would be perfect.

    • tugando

      Synthetic Melatonin sucks, you build tolerance to it and just have to keep adding more in order for it to work, and it actually causes insomnia over time. The best sleep hacks I have found are making your room as dark as possible, eating dinner no later than 8 PM (having carbs is important for better sleep), wearing blue light blocking glasses as soon as the sun starts to set, getting to bed before 11 PM, turning off your wireless router before bedtime, setting your phone to Airplane Mode, sleeping naked, and consuming a spoon of honey right before hitting the sack. Most of these hacks are already mentioned here by Dave, except for having dinner by 8 PM and wearing blue light blocker glasses.

    • damian

      you can reach out to for any form of hacking exploits of any such.

  • Guest

    Any thoughts on a Melatoniin Supplement?

  • Donte

    Any thoughts on a Melatonin supplement?

  • notjustpaleo

    Good article. I’m working on a project right now called REM Rehab discussing the same topic and going deeper.. Seems to big a recurring problem in our 24/7 society!

  • Jesper

    Just the article I need after a night of lying in bed for 7,5 hours before being able to sleep.
    What is your thoughts on proteinpowder with 3 table spoons of oliveoil before bed?
    Can you explain why you can drink honey with fat? I was of the perception that sugar is exactly what makes fat dangerous, because it increase insulin. Have I missed something?

    • ???ds? ???p

      Small increase in insulin, big stabilization of glucose.

  • Andrew

    For anyone wondering about Melatonin… it lowers testosterone levels in men! Stay away from it!

    • Howard Lee Harkness

      See above.

    • Donte

      Thanks for the link!

    • SteveK

      At .5 mg/kg/day of body weight injected into each rat, for my 70 kg of body weight, I’d be injecting 35 mg of melatonin per day. Not sure their results are relevant to any reasonable level of melatonin supplementation. Although this proves very little, it’s a common criticism of incorrect results obtained on rat studies over the years.

  • anniemac73

    Hi Dave, I have been using the raw honey before bed trick for the past year on your recommendation and I really loved the results. I recently had a food sensitivities test done, and honey was one of my worst reactions. I have had to cut it out of my diet and I have noticed a dramatic difference in my inflammation since doing so. My question is: is there something that I can use to get a similar glucose & fructose before bed benefit?

  • Any suggestions for a clock to use in the bedroom?

    • ???ds? ???p

      Sleepcycle on iphone on airplane mode!

    • If you’re wanting an alarm clock, SleepBot is a great app and it’s free. I never feel groggy waking up to it. Or you can try one of those alarms that slowly get brighter which is more in tune with your circadian rhythm.

  • Howard Lee Harkness

    Melatonin, GABA, and 5-HTP do not seem to have any effect on me, good or bad. MCT does have a very subtle cognitive enhancement, in that I don’t feel any different, but I solve puzzle faster — and sight-read violin music faster and more accurately.

    My wife experiences a slight breathing difficulty with GABA.

    Still gotta wonder, though… Just exactly how do you go about separating all of this from the Placebo/Nocebo Effect? I really like the taste and texture of BP coffee, but I really don’t feel noticeably different with or without it.

    • ???ds? ???p does a good job 🙂

  • Here is a helpful discussion of insomnia and sleep supplements from Julia Ross (Mood Cure)

  • Mike T.

    I have a concern about that Kava tea that Dave mentioned. I bought some and then read over the ingredients at home and it turns out that this stuff has barley malt in it, hence gluten as well. Can anyone enlighten me on this o confirm?

    • ???ds? ???p

      Bleah. Malt = mycotoxins. Kava should not have malt.

    • calebjennings

      Have been experimenting with some samples of a product a friend and his wife created that is based on Kava Kava. I used to use it when buying it in bulk in Hawaii, and boiling into a tea or decoction. The tincture form is also pretty concentrated. Potent and worked, though in those high amounts can be tough for the liver and kidneys to detox with regular use, so I only experimented with it for a short time.

      I’ve only been using this the past 3 days and it’s helped deepen my sleep greatly, as confirmed via my sleep cycle app. Still experimenting with it, but thus far quite impressed.

      Knowing their story behind developing the product, how insanely passionate they are about it, and their laundry list of excellent testimonials, I highly recommend you try it out if looking into using Kava:

  • Edward Druce

    Great post! Dave is there anything you’d recommend differently (or more strongly) if your schedule doesn’t allow you to get to sleep by 1-2am? -Ed

    • ???ds? ???p

      cerebral electrical stimulation!

  • branindityo nugroho

    Great, but what if I feels sleepy in the day though I slept normaly in the night?

  • Kristen Makuch Helmstetter

    My mat arrived today. Can’t wait to try.

  • danielle

    I don’t know why but cherry juice works wonders for my sleep! It’s pretty amazing, and I have tried A LOT. I have used both tart and black cherry. It also helps with pain and muscle soreness. But really gives you a good deep sleep. The honey thing also seems to work but the cherry juice has all of the additional benefits. I know it’s high in carbs (and sugars), but it just seems to do so well for me. I follow an autoimmune type protocol so diet is otherwise pretty low carb. Any comments on cherry juice?

  • David Morair

    Should I not take himalayan salt before bed?

  • gary

    I usually have an 8oz cup of coffee before working out (heavy lifting) after work, around 7pm (bed time 11pm) but feel like my sleep is generally ok, get about 10-12pts per hour on my Zeo. I need to test removing the caffeine to see if I get a better sleep score, but what I do know for sure is my workouts suffer without caffeine.

  • Erika

    Hi Dave, great post! Im considering buying your new sleep mat. For a while I had major problems with sleep but started taking GABA 750 mg nightly and stopped drinking your bulletproof coffee daily (I will sometimes have your decaf). The GABA has worked tremendously for me. Are there any concerns with taking GABA nightly for long periods of time?

  • Carlos Rivers

    Dave the Kava Kava Tea you linked contains Barley! Can you confirm this is actually Bulletproof?

    • Steve

      Wow. Whoever posted that listing was not very bulletproof. I think i just got glutenated. Hopefully gluten does not leech out into tea. That stuff was amazingly potent though.

  • Loren

    point 5 of Food & Sleep: “Reminder: Only drink Bulletproof® coffee: after 2:00 p.m. or less than 8 hours before bedtime!”

    typo – should be BEFORE 2pm??

    also Supplements and Sleep: the advice to brush teeth as magnesium is acidic – brushing your teeth immediately after consuming something acidic such as magnesium, fruit juice etc means you are scrubbing your enamel at a time when it is being attacked and temporarily weakened by the acid. gargle mouthwash/water first!

  • Sunshadow Heilchrist

    Dave, can you give at least the name of the advanced sleep monitors you discuss? I want to get into sleep monitoring but can’t find a product that distinguishes between REM & light & deep sleep now that Zeo’s belly up.

    • Hyoobaloinz

      I have a watch by Basis that just added sleep tracking to its already awesome list of features. Includes tossing & turning, interruptions, REM, light sleep & deep sleep.

    • yanni

      You can try and pre order “muse” headband that reads your brain waves so you know when you are in A, beta , delta or deep sleep delta waves.

  • Hannah

    I am a night shift worker (7p-7a0, any sleep suggestions for the people who cant go to sleep by 11?

  • ChadB

    I’m always surprised when sugar of any kind (honey in this case and fruit juices in others) is recommended here since half of sugar is fructose and fructose has been shown to be a liver poison, biochemically speaking. How about pure glucose instead?

  • Mirian

    I’ve tried pretty much everything listed here. I have no problem getting to sleep. It’s the frequent waking up that I don’t like. I can get back to sleep and I have lots of lucid dreams. But I just can’t seem to sleep straight through like I use to. I’m 51 and entering menopause. Is there a different method to sleep better? The last time I got decent sleep was when I had a mini flu/cold. That gave me 3 days of almost uninterrupted sleep. I sleep at 8 or 9 pm and wake up at 4:30 (or 3am on mornings I can’t get back to sleep.). My job starts at 6am. Basic lab tests for thyroid and hormones shows nothing abnormal.

    • Megan Schwarz Hawthorne

      Since you posted, Dave interviewed Susanne Somers. She talks about menopause effecting sleep and using bio identical hormones. I have found that if I read or listen to a podcast (this one?) I usually fall right back to sleep. Most mornings I feel very rested even with frequent waking.

  • DMAX

    There is some confusion regarding the bulletproof coffee. Is it :

    “Only drink Bulletproof® Coffee in the morning up until 2 p.m. Test to see if your sleep is impacted by coffee at 1 p.m. or even noon. Different people clear it at different rates. Don’t drink it at all if a cup in the morning hurts your sleep.”

    “Reminder: Only drink Bulletproof® coffee: after 2:00 p.m. or less than 8 hours before bedtime! Coffee is awesome but it doesn’t make sense to ruin your sleep with it.”
    And when do you add the Brain Octane? All of the reviews say it helps keep the energy flowing and brain focus through the day and that seems counter – intuitive when I want to sleep???

  • DMAX

    Sorry, I read down, AFTER I posted! Sorry!

  • Chris Sutton

    and if you’re poor these dozen or so supps and such will magically appear?

  • AT

    Anyone out there hack their sleep and work their way to 5 or less quality hours a night, without loss of productivity or health? If I could get myself down to 5 hours, I’d have more time to study! (Med school with a family and searching for more time!)

    Folks you should look into getting blue light blocking sunglasses for home use at night. They seem to work. Natural induction of melatonin release!!!

  • Arthur B

    @Dave Asprey !

    You could get in touch with the guys from It could be an interesting, great discussion. Maybe one of your pod-casts could be about lucid dreaming. I mean, it’s a known fact, that rehearsing a skill in the mind improves the skill considerably in real life. So, what if we could conciously dream about the best possible ways of being in the world – and viola! Our brains will do anything to get there. (Inspired from the 1960s Maxwell Maltz book “Psycho-Cybernetics”) Just a thought.

    Cheers, mate. Thanks for all the work your doing. I’ve learned a bunch.

  • merryxmas

    You ever do a biohacking post on dreaming? Taking galantamine with choline bitartrate will make you completely lucid in your dreams.

  • smileskjp

    Love this article. I have been taking Melatonin at night. I sleep well and not wake up stressful thoughts but it does make me “dry” I will read the Bulletproof Melatonin article.

  • Rachel Fleming

    What if you are sleeping too much?

    I was taking magnesium before, mostly on a nightly basis, and that seemed to help with poor sleep. Lately, however, I have been sleeping from 11 or 12am at night until 10 and sometimes 12pm the next day, without any magnesium. The weird thing is that I don’t feel like I’ve slept too much and I feel like I could go on sleeping.

    I supplement with Vit D3, VitC (rose hips), Spirulina, L-glutamine, bee pollen

  • MattersNot

    Awesome advertisements for all your “STUFF”. You lost credibility with all the sales pitches.

    • Taylor Metz-Warner

      To be fair, he did advise to simply not drink Bulletproof coffee if it effected sleep at all…

      • gene

        After 2pm

        • Deep Blue

          Read again.

    • VoiceofReason14

      He gives a ton of free advice on the blog and also sells supplements. Really good supplements most of the time. What do you want? Where’s this free information source you know of that’s not influenced by advertisers, PR or anything? Even a lot of the studies published in major publications fudge the science because they want to be published. Learn what you can, get your own tests, use elimination and figure it out. There’s a lot of great stuff in here.

    • He only sells stuff that does not already exist, that is of a high quality.

      For example, coffee without mold.

      • gene

        Really, How do you measure mold?

        • I aced chemistry in high school and I don’t know. I’m guessing he sends his coffee to a third party laboratory.

  • Joe

    I seem to be the opposite in the sense that when I am eating BulletProof and following a healthy regimen my sleep suffers. When I am eating a poor diet I get 9 hours easy. I’ve never had any sleep issues and that was always something I appreciated.
    Two days into my “healthy” lifestyle I wake up like clockwork at 2:00 am and have trouble getting back to sleep. Even those three hours up to 2:00 are restless.
    I am following all the essentials: magnesium, dark room no electronics, wake up with the sunrise. Last meal at 8:00 on a 16/8 IF.
    I’m enjoying the healthier lifestyle and weight loss, but it’s been over a month and it is getting to me.
    I am not a super busy executive that appreciates getting by on 3 or 4 hours, I’m just a regular that misses his sleep.
    Any suggestions I always follow to the T so if anyone has any advice I’d appreciate it.

    • Megan Schwarz Hawthorne

      You haven’t tried all the sleep hacks. I found magnesium and 5 htp keep me up at night. I have tried taking 1 tbsp. honey and 1 tbsp. brain octane blended in chamomile tea right before bed is delicious and so far (two nights) has worked. But I haven’t weighed myself–I’m worried about the honey. So tonight I’m going to try fat w/o honey. And then I’ll try collagen with the fat–all the different combinations to see what works best. I also do better if I have a sweet potato last thing before my eating window ends.

      • Good idea. The adrenal reset diet by Christianson recommends (healthy, high fiber, low sugar/fructose) carbs at the end of the day. Before I knew about biohacking, I would eat a large bowl of oats if I had trouble falling asleep, so there’s something to it.

        • Megan Schwarz Hawthorne

          Ok, good. BTW I tried the different combinations. For now I am going with fat w/ collegen powder (Dave’s). I still wake up a lot but I go back to sleep and I don’t feel hungry. The honey was leading to more hunger in the morning and fat alone did not improve sleep enough. I think the waking up is due to hormone changes. I had that issue prior to bulletproof. I am still working on that. : )

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  • Chris Nicosia

    I was checking out the Kava Stress Relief Tea recommended here, and I happened to notice the first ingredient is barley malt. I wanted to give a heads up to anyone who is trying to avoid gluten as this could be a potential source.

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  • Very interesting, but in someways. Find something to do to distract yourself – but nothing involving bright screens. Many people read, but it’s better to do something that uses your hands as well as your brain.

  • GT

    Just checked out an article about a study by Karlstad
    University in Sweden mentioned in recent BP newsletter – it actuality says that sleep mats do not improve sleep but it does help with pain peaks – this was an 2010 article. Here is the page: original is is Swedish which I cannot read.

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  • hayle

    Does a good quality gelatin work the same as the Upgraded Collagen protein, or is it one of the proteins that’s harder to digest at night?

  • Mike

    Dave – great point you make about RF and switching the phone to airplane mode. Whilst your comment about “cooking” your brain with RF was figurative (pulsed info-carrying RF signals don’t need to heat you to be intensely bio-active/harmful), at night in particular RF signals at high enough power densities do interfere with melatonin production — an active oncological agent and free-radical scavender. Likewise, folks need to switch off wireless routers/other wireless devices — routers especially emit beacon signals all night which your little pineal will see as the equivalent of a continuous, flashing light.

    • Mike

      typo: *scavenger

  • easyout

    Common, loose the negativity and if you don’t like it, don’t buy it, but quit crying like a baby.

  • J berman

    Theres a lot of bulletproof stuff in there and a lot that isnt, but if you want you could find the equivalent high quality source somewhere else.

  • Craig

    What’s the rationale behind “Or” below? Could you take both of them or does that not produce the desired effect?
    1-2 Tbsp of Upgraded™ Collagen protein or 1-3 teaspoons of raw honey

  • Ed Shearer

    Krill oil? Really? Everything one is raving about it but I question its sustainability as the gold rush in the Souther Ocean increases. I question how ‘bulletproof’ yet another ultimately unsustainable resource really is. ‘Bio-hacking’ research must be combined with environmental research and responsibility, ESPECIALLY if you have a large following.

    • Megan Schwarz Hawthorne

      Thanks so much for bringing up this point. So important!

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  • Karen Cooper-Johnston

    Low dose LDN gives me the best sleep ever.

  • Ellen

    I want to go bulletproof and need help figuring out when to take the since I work night shift from 8pm to 7am. Any suggestions?

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  • Tyler Robinson

    You had me until you said my cellphone’s EMF can bother my sleep. This is total bullshit. There is ZERO evidence that our cellphones have any affect on our bodies. It has been studied OVER and OVER again, but there has been NO evidence found. So, if you’re not fact checking this, what else are you not fact checking? I was checking this out to help my wife, but I won’t be sending her this.

    • You don’t think the telecom industry can suppress studies? Please watch the documentary on JFK to 9/11 on YouTube to see their power (at&t is mentioned)

      • Tyler Robinson

        Yes, because a documentary is GREAT evidence. Michael Moore has been proven to be full of shit over and over again. Other documentary makers are likely in the same boat. All that aside, my own personal experience speaks to this falsehood. I sleep with my cellphone next to my bed every night and I’ve never had a single sleeping problem.

        • An Iridologist would probably say that you’re genetically strong… the conclusion being that cell phone radiation doesn’t affect you.

          As an example my girlfriend can drink coffee before bed and sleep well. (Although the quality of this sleep is worse even though she doesn’t think so). I cannot. I’m sure there’s other factors at play.

        • gene

          How do you know you got good sleep, you were asleep? No really what scientific experiment did you use to measure your sleep.

        • gene

          I had sleep apnea for 30 years and would have sworn my sleep was rock solid, before i got my CPAP machine.

        • Tyler Robinson

          Well probably because I wake up every morning feeling rested and alert. I have plenty of energy through the day and maintain a rigorous training schedule. Just to name a few.

        • gene

          Relative to what, if your sleep is always poor your comparing bad to bad and you wouldn’t know the diff. The only way to really know whether something works is to try it. Your methodology is flawed.

        • Tyler Robinson

          That is dumbest response you could have come up with. Relative to the effects of poor sleep! It’s literally spelled out in almost every discussion of sleep. As I said, I don’t exhibit ANY of the symptoms of poor sleep. How is that not proof? I’m not comparing bad to bad, I’m comparing myself to my wife. She get’s terrible sleeps and it SHOWS. She has all the symptoms while I have none. By that conclusion, I MUST be getting a good night’s sleep. I am always rest and always have energy, while she does not. My methodology is far from flawed.

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  • Drew Meier

    Hello if Brain Octane oil increases energy. Why should it be taken before bed as mentioned above?

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  • Garett Press

    Hey Dave – here you recommend crashing before 11pm, but I just listened to a podcast where you say you’re most often going to sleep at 1-2am.

    Do you still maintain this recommendation?

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  • charlotte

    I was in a relationship with Mark for about 3years. I was so true to him i had plans to marry him someday….soon. Then I started noticing some foul play. he always tried to satisfy me even when I wanted only little of him. A sign he was cheating so I decided to take matters in my hand and told my best friend about it. He gave me someone’s contact who changed my whole life for the better. thought it was a joke after when i funded the exploits and told to be in 24 hours, He helped me hack his FB account,his emails and I got to find out he had been cheating with not one but different women since we’ve been together. All Thanks to merriotthacker get to him on ( you gonna thank me later!!

  • Natalie Morris

    Well its been almost a year since my husband cheated and I am handling it better than when I first discovered it. Of course it’s still hard for me to completely trust him, and the anger and hurt still come, but not as often. I sometimes wonder if he is still in contact with the woman he cheated with because he has to go through the town that she lives in twice a week. All I can do is pray but then i met saved me from the doubts of my cheating husband by hacking his phone..Incase you need help with hacking any phone or account or other jobs contact him

  • oliver

    if you need the service of a professional hacker for hire for any form of hacking exploits of any such you can reach out to he is the best for any form of hacking exploits. he was able to hack into my wife’s phone and email under 12hours.

    • damian

      i have used his service before i can rightly say he is the best out there.

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  • ManitobaPearl

    Will the January winners at your Twitter party be receiving their prizes? soon? at all? Please let us know.

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  • cindiSue

    There’s a lot of talk about sleep, but nobody ever says how much deep sleep you should have, and how to get more of it specifically. I have tons of REM but very little deep. What specific parts of the protocol will cause me to get more deep sleep? Which supplements help? Which ones hurt?