Upgrade Your Sleep: Crafting the Ultimate Sanctuary for Complete Rest, Peak Performance, and Optimal Health

In this episode, I delve into creating the ultimate sleep oasis. 

I explore how to optimize your bedroom, bed quality, sleep timing, nutrition and the impact of air and light quality on sleep. 

I also share essential sleep enhancement tips, debunk myths, tackle EMF pollution, and guide you towards a consistent sleep schedule and optimal rest metrics.

We talk about: 

10:00 - Your circadian rhythm

20:00 - Optimizing the bedroom: blackout curtains, blackout stickers, red lamps, salt lamps

29:00 - Bed quality and ergonomics: green mattress (code BIOHACKINGBRITTANY), back sleeping pillow

33:00 - EMF: Bahe grounding shoes (code BIOHACKINGBRITTANY), EMF meter, Leela Quantum Tech

39:00 - Improving air quality: air filter, ecos paints

42:00 - Bedroom temperature and humidity

46:00 - Morning habits

51:00 - Supplements: BiOptimizers full spectrum magnesium,  magnesium powder and sleep powder (code BIOHACKINGBRITTANY), 

58:00 - Drinks that help or disturb your sleep

1:04:00 - Wake up naturally: Wake up light, alarm clock

1:09:00 - Sleep metrics: Oura ring, Eight Sleep pod (code BRITTANY)

1:15:00 - Midnight snacks

Questions answered in this episode:

  • Why should we choose eco-friendly building materials and paints for construction projects?
  • Can incenses and essential oils affect air quality even as they promote relaxation?
  • What is the optimal room temperature range for a good night's sleep?
  • How does sufficient blue spectrum light during the day contribute to alertness and sleep?
  • What type of daily exercise routine is recommended for balancing circadian rhythm?
  • How does a consistent sleep schedule benefit overall sleep quality?
  • How can electromagnetic pollution in the bedroom be mitigated?
  • What sleep metrics should be optimized for restorative sleep?
  • What kind of midnight snack might aid in returning to sleep?
  • Why is magnesium considered a critical nutrient for sleep?
  • How should vitamin D be consumed to avoid hampering melatonin production?


  • Resist aging at a cellular level with Qualia Senolytic. Go to neurohacker.com/BRITTANY for up to $100 off and use code BRITTANY at checkout for an additional 15% off.
  • Balance your quantum energy, improve ATP and HRV, and neutralize EMF with Leela Quantum Tech products. Use my link to save on the Infinity Bloc for your home and the H.E.A.L. capsule for travel!


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