Daily Biohacking Routine
Ben shares his daily biohacking routine, including mini workouts throughout the day, afternoon naps in a hyperbaric chamber, and his bedtime sleep regimen involving melatonin, magnesium, and CBD for optimal rest and recovery.In this clip
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Related Questions
What can I do to improve my sleep quality if I wake up in the middle of the night and can't fall back asleep, despite going to bed around 8:30 or 9:00 p.m. and having a heavy sleep until around midnight or 1:00 or 2:00 in the morning? I avoid lights at night, take magnesium and vitamin D supplements, and I've started weightlifting more often. I don't drink caffeine after noon, and where I live, the sun rises around 7:30 a.m. and sets around 4:30 p.m. in this season.
I have a question about the sleep recommendations from Dr. Huberman in the following episodes: AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More, Mastering Sleep Techniques, and Understanding and Using Dreams to Learn and to Forget | Huberman Lab Podcast #5. I have implemented nearly all the sleep suggestions that Dr. Huberman gives, such as getting sunlight in the morning and late afternoon, dimming lights and avoiding screens at night, eating 3 hours before sleep, keeping naps or NSDR short and early in the afternoon, stopping caffeine intake after noon, exercising consistently around noon, and staying hydrated during the day. However, nothing seems to work because I fall asleep fine around 9 or 10 pm but keep waking up after 4 or 5 hours and can't fall back asleep, even with yoga nidra or NSDR. I went to the doctor, and they prescribed me trazodone, but I still don't get more than 6 hours of sleep. What should I do?
If you identify a potential deficit in sleep pressure generation, could you please provide a specific recommendation? For instance, should the 60-minute afternoon session be of a higher intensity, or should I consider adding another short, high-intensity session in the late afternoon to ensure robust sleep drive? Do I need more exercise in my daily routine?