One in three adults gets less than seven hours of sleep. Sleep biohacking isn't about expensive tech — it's tiny, science-backed changes that help your brain relax, recover, and reset.

1. Set a Fixed Sleep Schedule

Sleeping and waking at the same time each day resets your circadian rhythm, making it easier to fall asleep and wake naturally.

2. Build a No-Screen Wind-Down

Turn off screens one hour before bed and try 4-7-8 breathing to cut sleep onset time in half.

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