"Sleepmaxxing" Tips: 9 Hacks for Better Sleep That Actually Work
Estimated read time: 9 minutesThink about the way people lived in biblical and ancestral times. They didn’t wrestle with glowing screens, email alerts, or Netflix binges late at night. When the sun went down, so did they. The absence of artificial light meant their bodies naturally produced melatonin, and they stayed in sync with the rhythms of nature.
They also spent their days outside, including walking plenty, tending to flocks, fishing, farming, and working with their hands. This gave them sunlight exposure, grounding with the earth, and physical tiredness by nightfall, all of which are proven to regulate circadian rhythm and deepen sleep. Nights were cooler, quieter, and darker, too, setting the perfect stage for restorative rest.
Contrast that with modern life: overstimulation, the majority of time spent indoors, constant blue light, irregular schedules, and climate-controlled rooms that never change.
It’s no wonder insomnia and restless sleep are so common. But the good news is that many of those ancestral habits can be re-created today, using simple, practical steps, which I'll explain below.
The internet is full of gimmicky “sleep hacks,” but most don’t hold up in real life. Let’s focus on the ones that actually work and are worth trying:
1. Protect Your Evenings
Screens before bed are one of the biggest culprits for poor sleep. Blue light tricks your brain into thinking it’s still daytime, making you feel alert and delaying melatonin release (the hormone your body produces to make you feel sleepy).
Even 30–60 minutes away from screens before bedtime can change how quickly you fall asleep. Instead of scrolling before bed, try doing something that makes you feel calm and centered, such as:
Reading a physical book or a devotional passage
Journaling or writing a gratitude list
Spending a few minutes in prayer
2. Morning Sunlight & Grounding
Good sleep doesn’t start at night; it actually relies on a solid morning routine, specifically one that includes sunlight exposure.
Exposing your eyes and body to sunlight within the first hour of waking—and ideally within the first 15 minutes—anchors your circadian rhythm, which functions like your "internal clock."
One study found that when adults spent 1 to 2 hours outdoors daily, they were less likely to have trouble sleeping or to experience ongoing anxiety. Another study showed that 30 minutes of morning sunlight helped people fall asleep 22 minutes earlier and sleep more deeply.
Pair morning sunlight with a few minutes of grounding (walking, lying, or standing barefoot on grass or soil) and you’ll likely notice more energy during the day and deeper rest at night. A bonus: sunlight exposure can even tame your appetite due to its effects on hormones like leptin and ghrelin.
3. Keep Your Bedroom Cool and Dark
Your core body temperature naturally drops at night, which signals to your body that it’s time to sleep. A cooler bedroom supports that process and reduces nighttime waking. Aim for 60–67°F in your bedroom if you can handle it, which is the temperature that's been found to be ideal for deep rest.
Breathable bedding and sheets made from natural fibers can help, too. Find a mattress that works well for you, such as one that helps you adjust the firmness and position if you prefer, and choose bedding that's natural and lightweight.
If you tend to "run hot" at night and find yourself struggling to stay comfortable, you can even add a cooling mattress pad to your bed that will help keep your body temperature lower.
4. Mouth Taping for Nose Breathing
This one sounds strange, but it’s a powerful habit that can work wonders for more restorative sleep and better overall health.
If you normally breathe through your mouth at night, you’re more likely to snore, wake up, and feel unrested. Gently taping your mouth encourages nasal breathing, which boosts oxygen, reduces dry mouth, and supports better sleep quality. For example, a 2022 study demonstrated that mouth-taping during sleep improved snoring and the severity of sleep apnea in mouth-breathers.
Many people notice improvement in just a couple of nights of using mouth tape, myself included.
5. Magnesium Makes a Difference
Magnesium is known as the “relaxation mineral.” It calms the nervous system, can reduce muscular tension, and helps regulate sleep cycles.
Start with food sources of magnesium for the gentlest effects and greatest overall benefits, such as leafy greens, cocoa, raw dairy, pumpkin seeds, almonds, and avocados.
Supplementing is also a smart addition for many people, although the type of magnesium matters. Magnesium glycinate is one of the best for sleep and combating insomnia (and it tends to be gentle on the stomach), while citrate is more for digestion and relieving constipation.
6. Eat Lighter at Night
According to the Sleep Foundation, a heavy, late meal can trigger reflux, indigestion, and restless sleep in some people. Try finishing dinner 2–3 hours before bed, and if you need something later, make it small and light—like a small amount of yogurt, fruit, or herbal tea.
This one is obvious, but avoid caffeine at night, and if possible, eliminate it after noon. I also suggest steering clear of alcohol almost entirely, since it can really mess with your sleep in addition to having many other negative effects (such as on your mood, motivation, focus, and even hormones).
7. Sound & Environment
White noise, a fan, an open window, or a simple sound machine in your bedroom can help mask disruptions and train your brain to associate the noise with relaxation.
Combine that with blackout curtains and a consistent sleep-wake routine (even on the weekends), and you’ll fall asleep faster.
8. Herbs & Adaptogens for Stress
Stress is one of the biggest sleep disruptors, and when cortisol is high at night, it’s almost impossible to wind down. This is where adaptogenic herbs shine, as they help the body adapt to stress, regulate cortisol rhythms, and calm the nervous system without knocking you out. Here are three I suggest starting with:
Ashwagandha (KSM-66, ~600 mg/day):
The KSM-66 form of ashwagandha is the most clinically studied, and research consistently shows it improves sleep quality, reduces stress, and even helps with mild anxiety. As an adaptogen, it works by lowering nighttime cortisol and supporting a more natural rise-and-fall of stress hormones. Many people find that it not only helps them fall asleep faster but also reduces middle-of-the-night wakeups.
Rhodiola Rosea:
Rhodiola is often thought of as an “energy herb,” but its benefits extend to sleep, too. By regulating cortisol and balancing the stress response, rhodiola helps smooth out the highs and lows that keep people wired at night and sluggish in the morning.
It doesn’t actually sedate you, but instead, it supports a steady rhythm, so your body can wind down more predictably at night and wake feeling more refreshed. It’s especially helpful if you’re dealing with “tired but wired” syndrome, where stress makes it hard to turn off your brain at bedtime, or you have ADHD (which studies show can help manage).
L-Theanine:
Found naturally in green tea, L-theanine promotes calm without sedation. It works by increasing alpha brain waves, which are associated with relaxation and meditation, while also supporting the neurotransmitter GABA, which quiets the nervous system.
Taking it in the evening (or sipping decaf green tea) can reduce tension, ease pre-bed racing thoughts, and make it easier to slip into restful sleep.
9. If Needed, Melatonin & Natural Options
Melatonin supplements can be useful for occasional jet lag or short-term reset, but they aren’t the best for nightly or long-term use. Instead, try natural melatonin boosters first, like:
Cherries and tart cherry juice, which are uniquely natural food sources of melatonin.
The herbs and supplements (like magnesium) mentioned above
A regular, screen-free evening routine that's consistent and calming
Final Thoughts on Sleepnmaxxing
Our biblical ancestors had sleep down pat. By living in rhythm with creation—working by day, getting plenty of sunlight, resting at night, eating simple foods, and moving often—they set themselves up for the kind of deep, healing sleep many of us long for today but are missing.
Sleepmaxxing doesn’t require fancy gadgets or even expensive pills and products. It’s about stacking small habits, like sunlight, screens off, cool nights, and relaxing habits, into a rhythm that works with your body, not against it. The result? More energy, sharper focus, better moods, and a body that’s ready to thrive.
References:
https://www.webmd.com/sleep-disorders/features/morning-light-better-sleep
https://pubmed.ncbi.nlm.nih.gov/22988459/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5806586/
https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom
https://www.mdpi.com/2227-9032/10/9/1755
https://pubmed.ncbi.nlm.nih.gov/33865376/
https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/
https://pubmed.ncbi.nlm.nih.gov/35449538/