Bio-Hacks with Coach Sam || Bio-Hack #3 – Pre-Bed Wind-Down Routine

Bio-Hack #3:

Pre-Bed Wind-Down Routine

Happy Rest Day,

I hope you’ve incorporated more movement into your daily routine. How have you been feeling?

Next up, Bio-Hack #3: developing a pre-bed wind-down routine with at least 30 minutes of NO SCREEN time.

Blue light emitted by screens can interfere with melatonin production, the hormone that regulates your sleep-wake cycle.

A study in the Journal of Applied Physiology found that avoiding screens before sleep can improve overall sleep quality, duration, and alertness in the morning.

This week, I encourage you to find a calming pre-bed ritual that works for you. Try reading a book for 5-10 minutes, use a follow-along meditation, or even a warm bath does wonders.

The best STEROID on the market is better SLEEP. Grab an edge on everyone this week by improving your pre-bed routine.

Sam

Chang, A. M. et al. (2015). “Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.” Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237.