Sleep Like a Bulletproof Pro on Fewer Hours
You lie in bed scrolling through your laptop at 1 am, the glow of the screen burning your eyes. Your muscles ache from yesterday’s sprints, but your mind races about tomorrow’s presentation. A soft knock on your door sends you downstairs for a sip of water. In the kitchen, you drop a dose of magnesium into a glass, watching it fizz gently. Back in bed, you flip on the amber nightlight instead of the bright overhead lamp. You strap on your heart-variability sensor and follow its slow breathing guide for five minutes, hearing the app’s soft tones match your heartbeat and then slow. You close your eyes—and drift into a deep, dream-rich sleep that feels like a full restorative night, only it’s half as long.
Tonight, switch out your blue lights for gentle amber bulbs, and let a single evening dose of magnesium infuse your body with calm. Then, strap on a chest sensor for guided breathing that lulls your nervous system into peace. Before you know it, you’ll be drifting off without that familiar mental chatter, waking up refreshed in far less time. Try it tonight.
What You'll Achieve
You’ll conquer restlessness and awaken more refreshed, sharp, and resilient. Externally, you’ll reclaim hours each week for work or personal pursuits while maintaining deep, repair-focused sleep cycles.
Upgrade Your Sleep with Diet and Tech Hacks
Take evening magnesium
Start adding 300–400 mg of magnesium citrate or malate to your nightly routine. Mix it into a small glass of water before bed to calm muscles and nerves.
Swap night lights for amber bulbs
Replace overhead or LED nightlights with amber or red bulbs. This mimics darkness and prevents melatonin suppression when you wake for a moment.
Use heart-variability exercises
Download a free heart rate variability app, attach a chest strap, and spend five minutes before bed doing guided breathing to deactivate fight-or-flight signals.
Reflection Questions
- Which sleep habit causes the most nighttime tossing in your experience?
- How will your day improve after a single night of deep, efficient sleep?
- What’s one screen or light you can eliminate tonight?
Personalization Tips
- A software developer ditches his blue-light lamp at night and finally sleeps past 3 am.
- A busy mom sips magnesium water and switches to a red nightlight for deeper, uninterrupted rest.
- An executive uses five minutes of heart-rate breathing, then falls asleep before his eyelids even touch the pillow.
The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life
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