Biohacking Tools and Non-Addictive Sleep Supplements

Table of Contents

• Tools & Gadgets for Better Sleep

• Non-Addictive Sleep Supplements

For those looking to enhance sleep quality without prescription drugs or grogginess, there are several science-backed tools and supplements that promote relaxation and better sleep architecture.

High performers often turn to these “biohacks” to wind down faster and get more restorative sleep. Here’s a pragmatic look at some popular options:

Tools & Gadgets for Better Sleep

• Blue-Light Blocking Glasses: We touched on this earlier – wearing amber/orange-tinted glasses in the evening can filter out blue light from screens and house lighting, helping prevent melatonin suppression They’re a cheap and easy tool if you absolutely must work on a laptop or watch TV at night. Research shows that avoiding blue light after sunset leads to earlier melatonin onset and improved sleep for many people . (Just remember, blocking blue light doesn’t block stress – content matters too.)
  

• White Noise Machines or Apps: If noise from neighbors, city sounds, or a snoring partner often wakes you, a consistent background noise can mask those disruptions. White noise, pink noise, or nature sounds can improve sleep continuity. Some high performers travel with a white noise machine or simply use a phone app with airplane mode on. It’s a small hack to create a stable sonic environment.
  

• Weighted Blanket: Originally popularized for anxiety, a weighted blanket (15–20 pounds for adults typically) can provide a “grounding” sensation that some find incredibly calming. There’s anecdotal and some scientific support that it can reduce middle-of-night awakenings and improve perceived sleep quality by leveraging deep pressure stimulation (similar to how swaddling soothes babies). It’s not for everyone – some may find it too hot – but many swear by it for stress relief.
  

• Smart Alarm/Sunrise Alarm Clock: Jarring, loud alarms can spike your cortisol and start the day on a stressful note. Consider a sunrise alarm clock that gradually brightens your room in the last 30 minutes of sleep, simulating a natural dawn. By wake-up time, you’re often already in lighter sleep and wake more gently (some also play soft sounds or bird chirps). Waking more naturally can preserve the positive effects of your night’s sleep (no a.m. adrenaline shock). Alternatively, wearable devices and apps can detect when you’re in a light sleep phase near your alarm window and wake you then. These can help you avoid the “groggy jerk awake from deep sleep” scenario.
  

• Mouth Tape (for Nose Breathing): It sounds odd, but some high-performance sleep enthusiasts use a small strip of surgical tape to gently keep their mouth closed at night, encouraging nasal breathing. Nose breathing is healthier for many reasons (humidifies and filters air, increases nitric oxide), and mouth breathing at night is associated with snoring and dry mouth. If you find you often wake up with a parched mouth or sore throat, you might be sleeping with your mouth open. Mouth taping (with a specialty tape or even a nasal strip alternative like SomniFix) can reduce snoring and promote more efficient breathing, potentially leading to fewer awakenings. Obviously, avoid this if you have severe nasal congestion or a condition like sleep apnea (see a doctor in those cases). But for the biohackers, it’s a low-cost experiment that could improve airflow and sleep quality.
  

• ChiliPad or Bed Cooling Systems: If overheating is your nemesis, products like the ChiliPad or BedJet pump cooled water or air through your bedding. Keeping your core cool is one of the best ways to deepen sleep – remember, body temperature naturally drops at night. These devices let you set a specific bed temperature. Many who struggle with night sweats or summer heat find that bed cooling is a game changer for uninterrupted sleep.
  

Non-Addictive Sleep Supplements