Free e-book · Sovijärvi, Arina & Halmetoja
Biohacking Sleep
Upgrade yourself and unleash your inner potential
A complete chapter of the Biohacker's Handbook on getting more out of the hours you already spend asleep: what the stages do, what wrecks them, and which of the tools people sell you actually change anything.
Free49 pages · instant PDF download
What readers say
Reviews of the book this chapter comes from
interesting
complex, but interesting
My first healthy book
It is fantastic to cover all the spheres I want to amend Especially sleep
Full of insights
Didn't expect so much information! A lot to dig into, looking forward to implement the suggestions!
Just masterpiece!
Amazing book! Absolutely luxurious performance! For me this book is an equivalent of the Holy Bible for improving your wellbeing and achieving your longevity goals. The information within is very well systematized and easy to understand! It’s an essential guide for better life - mentally and physically. I adore this book! Thank you 🙏
Endorsements
Praise for the book
Ari MeiselAuthor of Less Doing, More Living This is the best written, most visually appealing, informative, researched, and easy to follow piece in this area I have ever read.
Ben GreenfieldAuthor of Beyond Training, BenGreenfieldLife.com This book is different. Fresh. Real.
Jay CrossCoined the term "e-learning", author of Informal Learning A very interesting reading.
Start here
If your nights look like any of these
- You sleep the hours and still wake up flat
- You fall asleep fine and then surface at three in the morning
- Screens, training or a late meal seem to cost you a night and you are not sure which
- Your tracker says your deep sleep is low and you do not know what to do about it
- You need an alarm and a coffee before you feel like yourself
- You have bought the mask, the app and the magnesium and nothing much moved
Each of them is a section in this chapter.
What you'll find inside
Three questions, answered in order
- 01
Why it matters
Why sleep is important for health and performance.
- 02
What is going on
What systems in the body contribute to a healthy night of sleep.
- 03
What to do about it
Which methods and tools work best to optimize the quality of sleep.
The chapter
Sleep, taken apart and put back together
This chapter goes deep into how to optimize sleep. If you cannot get a full night, at least get the most out of it. If you can, work out how to make sure it delivers the recovery you are after.
Instead of cookie-cutter advice, it sets out well-researched information in a format designed to be used: diagrams, dosages, ranges and checklists rather than paragraphs of encouragement.
Covered in this chapter
- Sleep and health
- Stages of sleep
- Physiology of sleep
- Circadian rhythm and its effects
- Upgrading your bedroom
- Biological and technological tools for optimal sleep
- Supplements and foods that support optimal sleep
- Measuring optimal sleep
Written to be used, not skimmed
49 pages of diagrams, tables and checklists, so the thing you want to try tonight is easy to find again.
- 49
- pages
- 57
- scientific sources
- 10
- sections
- 3
- authors
Why sleep matters
Sleep is when the repair work happens
There is plenty of evidence that sleep is important, and we can all recognise its value in our own lives. Sleep is an anabolic state: the body replenishes its energy stores, regenerates tissue and produces proteins. Without enough of it the body cannot function properly.
63%of Americans say they do not sleep enough during the week.
What is biohacking?
Sleep is one of five things worth upgrading
Biohacking is the optimization of performance, health and well-being by using science, technology and a deep understanding of human physiology and nutrition. It is also an art in itself, and the sculpture is the individual.
The driving force behind this book is a holistic approach to health. Human health cannot be approached reductively if well-being is the long-term goal, which is why the secret to a better life is not found in a pill bottle, a fad diet or a trendy exercise regime.
The authors
Written by the people who wrote the Handbook
Written by the three authors of the best-selling Biohacker's Handbook.
Dr. Olli Sovijärvi, M.D.
One of the pioneers of holistic medicine globally, Olli has worked in more than 50 different clinics and specialises in biohacking, nutrition and holistic healthcare. He has served as an expert for organisations working in health and wellness technology, and now focuses on producing analyses, content and online courses grounded in scientific research. He is the head author of the Biohacker’s Handbook and a co-founder of HOLOLIFE Center.
Teemu Arina
An internationally renowned author, speaker and professional biohacker. In 2015 he received the Leonardo Award for Science, under the patronage of the European Parliament, the German Ministry of Education and Research and UNESCO, in the thematic area "Humanity in Digitization". Teemu is the curator of Biohacker Summit and a co-founder of HOLOLIFE Center, and has given keynotes in the USA, UK, Japan, the Netherlands, Belgium and Germany.
Jaakko Halmetoja
A nutrition and wellness expert, professional speaker and author with a long-standing focus on superfoods, herbs and the practical side of eating well. He covers nutrition in the book: what to eat, why, and how to make it work in an ordinary week.
- Written by three named authors
- Grounded in 57 scientific sources
- Part of a book that has sold worldwide
Free download
Download the Biohacker's Handbook guide to sleep
The complete 49-page chapter as a PDF, designed to be read on a computer screen, a tablet or a phone. No payment, no trial, no card.
The full book
Sleep is one chapter of five
The chapter above is a complete sample. The book it comes from covers exercise, nutrition, work and mind at the same depth, and there is a whole library behind it.
Hardcover
Biohacker's Handbook
€33€39
+ VAT if applicable
The full book in print: sleep plus nutrition, exercise, work and mind, laid out the way this chapter is.
- 544 pages, 1560 scientific references
- Hardcover, 2.5 kg, ships worldwide
PDF, ePub and mobi
Biohacker's Handbook e-book
€19
+ VAT if applicable
The same book, downloadable the moment you pay, and searchable on whatever you read on.
- Instant download
- Three file formats
60% off · was €167
Biohacker's Complete Library
€67
+ VAT if applicable
Every e-book we have written, the Biohacker's Handbook included.
- Biohacker's Handbook
- Biohacker's Nutrition Guide: Optimize Your Nutrient Intake
- Gut Mastery: Unlock the Secrets of Optimal Gut Health
All common credit cards and online payment methods accepted.
- 100% secure payment
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- Satisfaction guarantee
- No AI used
Frequently asked
Questions people ask before downloading
Is it really free?
Yes. There is no payment and no card. You give a first name and an email address, and the download link appears on this page straight away.
What do I actually get?
The complete sleep chapter of the Biohacker's Handbook as a 49-page PDF: 10 sections, from why sleep matters through sleep stages, bedroom setup, supplements and measurement, with 57 scientific sources listed at the back.
Is this the whole Handbook?
No. It is one chapter of it, published as a standalone sample. The full Biohacker's Handbook covers sleep alongside nutrition, exercise, work and mind, and you can buy it below in hardcover or as an e-book.
What happens to my email address?
It joins our mailing list, which is where we send biohacking research and reading worth your time. You can unsubscribe from any message, and we do not share it with third parties.
Was any of this written by AI?
No. This chapter was written and published by three named human authors years before generative writing tools existed, and every claim in it carries an academic reference. What these books do is popularise scientific research: they make current findings usable without diluting them.
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