Hi everyone, I’m LALIT DHARMANI, founder of Biohacker Healthcare Pvt Ltd. I’m sharing a
personal story today, one that I know many of you can relate to: the struggle with sleep. For
years, anxiety plagued my nights, leaving me tossing and turning, desperate for rest. Like
many, I turned to the quick fix – prescription sleeping pills. They worked, initially. But soon, I
found myself trapped in a cycle of dependency. I needed those pills just to get a wink of
sleep. The thought of a night without them filled me with dread. I knew this wasn’t
sustainable. I was tired of feeling groggy and dependent. I wanted to reclaim my sleep,
naturally.

That’s when I embarked on a journey of self-discovery, a deep dive into the science of sleep. I
decided to biohack my way to better rest. I researched, experimented, and tracked my
progress meticulously, using tools like my Oura ring to monitor my sleep stages and patterns.
And I’m thrilled to say, I broke free from my reliance on sleeping pills, and I’m sleeping better
than ever. Now, I want to share my findings with you.

The Problem: Anxiety and the Pill Trap

Anxiety is a notorious sleep thief. It keeps our minds racing, our bodies tense, and makes it
nearly impossible to drift off. Sleeping pills offer a temporary escape, but they often come
with side effects and the risk of addiction, as I experienced firsthand. They mask the
underlying issue rather than addressing it. I realized I needed to tackle the root cause – my
anxiety – and create an environment conducive to sleep.

My Biohacking Approach: A Multi-pronged Strategy

I discovered that sleep isn’t just about closing your eyes and hoping for the best. It’s a
complex process influenced by various factors, from our internal temperature to our
exposure to light. Here’s what I learned and implemented:

1. Cool Down for Sleep: Our core body temperature naturally dips as we prepare for sleep. I
found that actively encouraging this drop could significantly improve my sleep quality. I
started taking warm baths before bed (which paradoxically lowers your core temperature
afterward), keeping my bedroom cool (around 65-68°F), and even experimenting with cooling
blankets.

2. Banish the Blue Light: This was a game-changer. Blue light emitted from electronic devices
disrupts melatonin production, the hormone that regulates sleep. I implemented a strict “no
screens after 8 pm” rule. I also installed blue light filters on my devices and started wearing
blue light blocking glasses in the evenings.

3. The Power of Supplements: I explored natural supplements that promote relaxation and
sleep. These became my allies in my quest for better sleep:
* Ashwagandha: An adaptogen that helps the body manage stress and anxiety.
* Glycine: An amino acid that can improve sleep quality and reduce anxiety.
* Magnesium Glycinate: Magnesium helps relax muscles and nerves, while glycine aids sleep.
This combination has been particularly helpful.
* Inositol: A type of sugar that can influence neurotransmitters related to mood and sleep.
* Melatonin: A hormone that regulates sleep-wake cycles. I use a low dose, and only when
needed to reset my sleep cycle after travel.

Important Note: It’s crucial to consult with a healthcare professional before starting any new
supplement regimen, especially if you have existing health conditions or are taking other
medications.

4. Breathe Your Way to Sleep: Simple breathing exercises can be incredibly powerful. I
practiced the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) before
bed. It calms the nervous system and prepares the body for sleep.

5. Green Tea (with a caveat): While green tea contains L-theanine, which promotes relaxation,
it also contains caffeine. I switched to decaffeinated green tea or herbal teas in the evenings.

6. Create a Sleep Sanctuary: My bedroom became my haven. I invested in a comfortable
mattress, blackout curtains, and a white noise machine to block out distractions. I also made
sure my room was dark, quiet, and cool.

7. Consistent Sleep Schedule: This was tough initially, but incredibly important. I aimed to go
to bed and wake up at the same time every day, even on weekends, to regulate my body’s
natural sleep-wake cycle (circadian rhythm).

8. Sunlight Exposure: Getting enough sunlight during the day helps regulate your circadian
rhythm. I made it a point to spend some time outdoors each morning.

9. Exercise (but not too close to bedtime): Regular physical activity can improve sleep
quality, but avoid intense workouts close to bedtime.

10. Journaling: I found that journaling before bed helped me clear my mind of worries and
anxieties, making it easier to fall asleep.

11. Sleep Tracking with Oura Ring: Throughout this process, I leveraged my Oura ring to gain
valuable insights into my sleep patterns. It tracked my sleep stages, heart rate variability, and
other metrics, allowing me to see the impact of my biohacking strategies in real-time. This
data-driven approach was essential to optimizing my sleep.

The Results: A New Me

It wasn’t an overnight fix. It took time, consistency, and a willingness to experiment. But the
results were worth it. I now fall asleep easily, sleep soundly through the night, and wake up
feeling refreshed and energized. I’m no longer a slave to sleeping pills. I’ve reclaimed my
sleep, and in doing so, I’ve reclaimed my health and well-being.

Your Turn to Hack Your Sleep:
If you’re struggling with sleep, I encourage you to explore these strategies. Remember,
everyone is different, so what works for me might not work for you. The key is to experiment,
track your progress (consider using a sleep tracker like the Oura ring), and find what works
best for you. Don’t give up. Good sleep is essential for good health, and it’s within your
reach.

At Biohacker Healthcare, we understand the complexities of sleep and offer personalized
consultations to help you overcome insomnia and other sleep-related issues. If you’re
looking to improve your sleep quality and reclaim your nights, please get in touch with us.
We’re here to help you on your journey to better sleep. Stay tuned for more tips and
resources!