3 Things You Should Never Do Before Bed l Optimizing Sleep Foundations So You Can Fall Asleep & Stay Asleep with The Biohacker Babes

In this episode, we share the three biggest mistakes to avoid before bed and the simple shifts that can dramatically improve your sleep quality. We dive into the science of what happens while you sleep, why "sleep pressure" is essential, and how your circadian rhythm influences everything from hormones to energy and recovery.You'll also hear Renee's journey with sleep apnea, Lauren's biggest sleep lessons from traveling, our favorite sleep travel hacks, and practical tips for creating the ultimate sleep environment. We cover nervous system regulation, sleep hygiene, the popular 3-2-1 rule, air quality, bedding, common sleep myths, rebound sleep, and the supplements we actually use to support restorative sleep.Whether you're struggling to fall asleep, waking up exhausted, or simply looking to optimize your health, this episode is packed with actionable strategies to help you get deeper, more restorative sleep.SHOW NOTES:0:38 Welcome to the podcast!4:23 What happens when we sleep6:20 Renee’s sleep apnea journey8:05 Lauren’s travel discoveries10:24 Renee’s sleep travel hacks12:56 The Pillars of good sleep14:55 Circadian rules17:04 Mollie’s sleep environment20:48 Why we need “sleep pressure”25:55 How to downregulate your nervous system31:54 Sleep Hygiene35:34 The 3-2-1 Rule38:28 Air Quality & Bedding39:16 Sleep myths, busted41:25 Rebound sleep44:20 Sleep supplements48:20 Takeaways & Recap49:45 Thanks for tuning in!RESOURCES:Swanwick Blue light blocking glasses & lighting - Discount code: BIOHACKERBABESTrueDark Blue light blocking glassesYoga NidraOURA RingEssentia MattressEight Sleep Cooling Pod - Discount code: BIOHACKERBABESAirDoctor Air FilterAlign Mat (PEMF) - Discount code: BIOHACKERBABESApollo Neuro - Discount code: BIOHACKERBABESBrainTapLightPath LED (Red Light) - Discount code: BIOHACKERBABESMuse Headband for SleepSupplements:BiOptimizers Magnesium Breakthrough - Discount code: BIOHACKERBABESHempLucid CBD - Discount code: BIOHACKERBABESKill Switch Sleep FormulaSleepy Vibes Drink (with Glycine)Troscriptions TroCalm & TroZzzSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands