Select Page

Hacking Your Sleep

Lesson 2: Hacking Your Sleep



[text_block style=”style_1.png” align=”left” top_padding=”20″]

Length: 17:59


40% of Week 7

Lesson Objective

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]Understanding the circadian rhythm and how to master your neurotransmitters and hormones for optimal sleep.[/text_block]

Actions Steps


[op_liveeditor_element data-style=””]


[op_liveeditor_element data-style=””]

  • Sleep Tip 1

    Get 10 – 15 minutes of sunlight between the hours of 6am – 8.30am if your schedule allows it.

    Try not to wear sunglasses during this time so the receptors in your eyes can absorb the sun and release the serotonin to help set your body clock.

    This will also greatly help in the optimal secretion of melatonin around the 9pm mark to put you in the best shape for a good nights sleep.


[op_liveeditor_element data-style=””]

  • Sleep Tip 2

    Stop viewing screens 90 minutes before you go to bed. The blue light that is emitted from the screens stimulates the release of Dopamine, the hormone that keeps you alert, awake and full of energy.

    If you cannot stop using screens 90 minutes before bedtime then do one or all of the following:

    1 – Install f.lux on your PC or Mac and set it up so that the blue light is steadily removed from your screen based on the time you plan to go to sleep. F.lux does sync with the weather and therefore will automatically start to remove the blue light from the screen from the time the sun sets through to whatever you specify as bedtime.

    2 – On your smartphones and tablets set up a bluelight blocker for the evening times on a similar setting to that of f.lux from above. If you’re using and iPhone and / or iPad then go to your settings > Display & Brightness > Nightshift (here you can set the time to remove the bluelight. If you are an Android user then you can use the App Twilight or Bluelight Filter for Eye Care.

    3 – If you’re an evening TV watcher then get yourself a pair of Blue Light Blocker Glasses. If you want to aty least keep some sense of style then check these glasses out otherwise you can get yourself the basic ones here.

    Also make sure you create a new night-time routine for that last 90 minutes before bed. You could:

    – Read a book, try to make it fiction or an auto-biography so as to not stimulate the brain with learning.

    – Talk to a real person, get off your phone and computer and talk to a friend of family member.

    – Relax with some chilled out music or even consider some brain waves music. This is the perfect time to add in some night-time meditation to really relax you ready for bed.


[op_liveeditor_element data-style=””]

  • Sleep Tip 3

    Have your caffeine curfew no later than 2pm. Remember the half life of caffeine is between 5 – 8 hours depending on your biochemical makeup.

    So 2pm is the absolute latest you should be consuming the beverage that will release Cortisol and Adrenaline, both things that will not be conducive to a good nights sleep.