Sleep Tips to Change Your Life

How to Hack Your Sleep for Maximum Performance and Longevity

Sleep is more than just rest—it's a critical component of optimal health, cognitive function, and longevity. Here at Mara Labs, we’re always looking to level up our sleep games. In this article, we outline our favorite hacks for better sleep - as well as why quality and quantity of sleep matter so much.

So, why should we care about sleep?

🧠 1. Improve Memory and Focus

Sleep plays a vital role in cognitive performance, including concentration and long-term memory consolidation. During deep sleep, the brain’s cortical and subcortical systems stabilize the neural pathways needed to learn, retain, and recall information. Skipping sleep—even just for one night—can significantly reduce attention and focus.

A 2013 study demonstrated that sleep is essential for long-term memory formation, and a 2018 study tied sleep quality directly to attentional performance.

⏳ 2. Support Longevity

Getting enough sleep doesn’t just make you feel better—it may help you live longer. Sleep allows for cellular repair, hormonal balance, and immune system regulation. A 2017 study on centenarians found they consistently slept more than 8 hours and were more likely to nap.

However, a 2007 twin study showed that too much or too little sleep (outside the 7–8 hour window) increases mortality risk by up to 24%. The key? Consistent, moderate-length sleep.

⚖️ 3. Maintain a Healthy Weight

Poor sleep is strongly linked to weight gain and metabolic imbalance. Why? Sleep deprivation alters hunger hormones (ghrelin and leptin), increases cravings for sugary foods, and reduces the body’s ability to regulate insulin.

Eating late at night is especially damaging. With melatonin elevated, insulin production drops, leaving blood glucose high through the night—fueling fat gain and inflammation. Fasting overnight (12+ hours) and avoiding late meals supports both sleep and weight control.

🌧️ 4. Guard Against Depression

The link between sleep and depression is well-documented. A 2012 study showed that insomnia increases the risk for depression tenfold. Additionally, about 75% of people with depression struggle with sleep, often worsening the cycle.

Obstructive sleep apnea (OSA) is another hidden cause of depression due to chronic sleep fragmentation. Treating insomnia and addressing breathing disorders can dramatically improve mood and mental clarity.

🕒 5. Align with Your Circadian Rhythm

Your body runs on a 24-hour internal clock—known as your circadian rhythm—which governs everything from hormone release to metabolism. Eating and sleeping in alignment with this rhythm can dramatically improve your sleep quality and energy levels.

So, now that we agree sleep is vital to almost every area of health success, let’s dive into practical tips to make it happen. Pro tip: start with just 1-2 changes and add a new one each week. Commit to at least 6 months of implementing these changes and you WILL see a change!

Tip #1: Work with the Sun

Circadian-aligned fasting and sleep:

• Wake and sleep at the same time daily, including weekends
  

• Eat your last meal at least 3 hours before bed
  

• Avoid screens after sunset (use blue light blockers if needed)
  

• Expose yourself to morning sunlight to reset your biological clock
  

• Limit eating to 10-12 daylight hours, such as 8am–6pm

Tip #2: Stimulate the Vagus Nerve

One of the most innovative sleep hacks comes from Dr. John Gildea of Mara Labs. He uses a TENS unit to stimulate the left ear’s auricular branch of the vagus nerve, helping shift his nervous system from “fight or flight” into “rest and digest” mode—a state critical for quality sleep. Listen to our podcast about this here. While the TENS unit is an inexpensive way to implement this hack, it is time consuming and requires mental energy. Our favorite easy way to do this is the TruVaga. It’s not cheap, but the investment is well worth it. I have owned one for almost a year and have used it for ~500 sessions. It travels with me and I’ve lost count of the number of times I’ve used it on a friend or coworker only to have them be blown away and immediately purchase their own.

Why Vagus Nerve Stimulation works:

• The vagus nerve controls parasympathetic responses that promote relaxation, digestion, and sleep
  

• Stimulating it reduces inflammation, lowers heart rate, and improves heart rate variability (HRV)
  

• taVNS has been shown to increase deep sleep and support recovery from conditions like long C0VID
  
  

Dr. Gildea’s results:

• HRV improved
  

• Resting heart rate dropped by 8–10 bpm
  

• Deep sleep increased to an optimal 18–20% of total sleep time
  

• Less chronic pain and better digestion
  
  

How to try it using the TENS Unit:

• Use a TENS unit with an auricular ear clip on the left ear only (center of the concha)
  

• Settings:
  

• Pulse width: 150–200 microseconds
  

• Frequency: 15–30 Hz
  

• Intensity: Low—barely perceptible stimulation
  

• Timing:
  

• 15–20 minutes per session
  

• Up to 3 times/day
  

• Try one session before bed to enhance sleep
  

• You may also try it near meals to support digestion
  
  

“It’s like training wheels for your nervous system,” says Dr. Gildea. “By toning the vagus nerve, you can shift out of sympathetic overdrive and allow the body to rest, repair, and sleep.”

Note: if you're using the TruVaga, you only have to do it 2-3 times per day for 2 minutes and the settings are preprogrammed for easy use. Even young children can do it themselves.

Tip #3: Block Blue Light at Night

 Blue light disrupts melatonin, your body’s natural sleep hormone. It also raises blood sugar—both of which impair deep, restorative sleep.
Here’s how to protect your sleep from blue light exposure:

• Turn your screen red: Use “Night Shift” on iPhone or download apps like f.lux to warm the screen after sunset
  

• Wear blue light-blocking glasses: Choose ones that block 100% of blue and green light (<530nm)
  

• Use red bulbs or lamps in the evening: Red wavelengths don’t interfere with melatonin. When traveling, we use our LumeBox as red light in the evenings. This link will give you a $260 discount, but we do not earn anything from your purchase.
  

• Install blackout curtains: Street lights and ambient light can reduce melatonin production
  

• Dim overhead lighting: Swap bright LEDs for warm-toned lamps after sunset
  
  

📚 A 2011 study found that blue light exposure suppresses melatonin by over 80% and delays its onset by 90 minutes.

Tip #4: Don’t Eat Before Bed

Eating too close to bedtime can spike blood sugar and insulin, which suppresses melatonin and increases oxidative stress through advanced glycation end products (AGEs).

Try this instead:

• Eat your last meal at least 3 hours before sleeping
  

• Avoid sugary or carb-heavy evening snacks
  

• Supplement support: BerbElite (bioavailable berberine) and SleepElite (L-tryptophan, ashwagandha, 5-HTP) help manage glucose and support relaxation
  
  

🔬 Even modest elevations in nighttime glucose can disrupt sleep cycles and reduce REM and deep sleep.

Tip #5: Get Morning Sunlight

Morning light is your body’s most powerful circadian anchor. It resets your biological clock, telling your brain: “This is morning!” so that melatonin production can begin 12–14 hours later.

Simple morning routine:

• Go outside within 30–60 minutes of waking
  

• Spend 10–20 minutes in natural light, without sunglasses
  

• Bonus: Combine it with a walk to support blood sugar and metabolism
  
  

☀️ A 2008 study showed that morning light exposure shifted melatonin onset earlier and improved sleep quality.

Tip #6: Sleep in a Cool Room

Core body temperature must drop for sleep to initiate. A cooler room supports this natural rhythm and improves time spent in deep sleep.

How to optimize sleep temperature:

• Set room temp between 60–70°F (15–21°C)
  

• Keep feet warm (wear socks or keep them covered)
  

• Let your head stay cool (ditch the hat or heavy blanket overhead)
  

💤 Studies show that cooler sleep environments improve REM sleep and reduce sleep latency. 

Tip #7: Take Magnesium (Transdermally or Orally)

Magnesium is vital for calming the nervous system, reducing cortisol, and supporting muscle relaxation.

Best ways to supplement:

• Soak in a warm Epsom salt bath (magnesium sulfate) before bed
  

• Take magnesium glycinate or threonate orally—forms less likely to cause GI upset
  

• Try a magnesium oil spray for direct absorption
  
  

🧪 Research shows magnesium supplementation improves sleep onset and quality, especially in older adults. 

Tip #8: Support GABA, Glycine & Serotonin Pathways

Neurotransmitters matter. GABA calms brain activity, glycine lowers body temperature, and serotonin is a precursor to melatonin.

What to try:

• GABA supplements or GABA-enhancing herbs like valerian root
  

• 3g glycine before bed may improve sleep latency and quality
  

• SleepElite includes L-tryptophan and 5-HTP to boost serotonin and melatonin naturally
  
  

🧠 Studies show glycine taken before bed shortens time to fall asleep and improves sleep satisfaction. 

Final Thoughts

Optimizing sleep isn’t just about feeling rested—it’s about upgrading your entire system. From memory and focus to weight, mood, and recovery, sleep is foundational to high performance and healthy aging. Use these six science-backed hacks to start sleeping smarter tonight:

1. Prioritize memory and learning through deeper sleep
   

2. Aim for 7 - 9 hours of quality rest

3. Use a reliable tracker to find the sweet spot for your personal sleep needs
   

4. Stabilize metabolism by sleeping and eating in rhythm (use this hack)
   

5. Sync your daily patterns with circadian biology
   

6. Stimulate your vagus nerve to promote parasympathetic repair

References

Blue Light & Melatonin Suppression

1. Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., ... & Stefani, O. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432–1438.
   https://pubmed.ncbi.nlm.nih.gov/20876473/
   
   

Blood Sugar & Sleep Quality
2. Broussard, J. L., & Van Cauter, E. (2016). Disturbances of sleep and circadian rhythms: novel risk factors for obesity. Current Opinion in Endocrinology, Diabetes, and Obesity, 23(5), 353–359.
https://pubmed.ncbi.nlm.nih.gov/27433903/

3. Nuyujukian, D. S., Kipnes, M., Ludwig, D. S., et al. (2019). Associations of glycemic variability and fasting glucose with poor sleep quality and fatigue. Diabetes, Obesity and Metabolism, 21(12), 2764–2771.
   https://pubmed.ncbi.nlm.nih.gov/31297970/
   
   

Morning Sunlight & Melatonin Regulation
4. Lewy, A. J., Emens, J. S., Jackman, A. R., & Yuhas, K. (2006). Circadian uses of melatonin in humans. Chronobiology International, 23(1-2), 403–412.
https://pubmed.ncbi.nlm.nih.gov/16687319/

5. Revell, V. L., & Eastman, C. I. (2005). How to trick Mother Nature into letting you fly around or stay up all night. Journal of Biological Rhythms, 20(4), 353–365.
   https://pubmed.ncbi.nlm.nih.gov/16077152/
   
   

6. Wright, K. P., Jr., et al. (2008). Morning light exposure improves sleep and alertness in older adults. Sleep, 31(5), 593–598.
   https://pubmed.ncbi.nlm.nih.gov/18596355/
   
   

Room Temperature & Sleep
7. Van Someren, E. J. (2006). Mechanisms and functions of coupling between sleep and temperature rhythms. Progress in Brain Research, 153, 309–324.
https://pubmed.ncbi.nlm.nih.gov/16876577/

8. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
   https://pubmed.ncbi.nlm.nih.gov/22877660/
   
   

Magnesium for Sleep
9. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
https://pubmed.ncbi.nlm.nih.gov/23853635/

Glycine & GABA for Sleep
10. Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences, 118(2), 145–148.
https://pubmed.ncbi.nlm.nih.gov/19537971/

11. Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75–77.
    https://link.springer.com/article/10.1111/j.1479-8425.2006.00208.x