Good morning!

It’s Thursday, May 8, and you technically “got enough sleep”… So why does it still feel like your brain’s been dipped in molasses?

If you’re waking up groggy, dragging through your mornings, or needing three cups of coffee just to fake alertness, you’re not alone. It turns out not all sleep is created equal.

Today on Health Hacked, we’re breaking down why a full 8 hours doesn’t always deliver— and what to tweak so you actually wake up feeling human.

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What’s Stealing Your Sleep Quality?

Here are some common culprits that sabotage rest even when you're in bed for 8+ hours:

• Late-night light exposure
  Blue light from phones, tablets, or TVs suppresses melatonin production and delays your sleep cycle.

• Blood sugar crashes
  Eating high-carb or sugary snacks before bed can lead to a drop in blood sugar around 2–4 AM—causing restless sleep or early waking.

• Alcohol “sedation”
  Booze may help you fall asleep, but it reduces REM and deep sleep, leaving you foggy the next day.

• Hidden stress
  Elevated cortisol (especially if you check email or social late at night) can prevent deep, restorative sleep even if you’re “asleep.”

• No wind-down routine
  Going straight from chaos to bed is like slamming the brakes on a moving car—your nervous system doesn’t shut down on command.

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Quick Fixes For Better Mornings

Try one or two of these tonight and see what changes:

• 💡 Cut screen time 1 hour before bed
  Or use blue light glasses and turn your device on Night Shift mode.

• 🍽️ Protein + fat before bed
  A small snack like Greek yogurt, almonds, or a boiled egg can stabilize blood sugar and support better overnight recovery.

• 🍵 Magnesium glycinate + herbal tea
  Supports relaxation and helps your body shift into parasympathetic (rest-and-digest) mode.

• 🌙 Keep your room dark and cold
  Ideal sleep temp is 60–67°F. Blackout curtains = worth it.

• 📓 Do a “mind dump”
  Jot down your to-dos or worries before bed. It clears mental clutter and lowers cortisol.Questions to Ask Yourself

Questions To Ask Yourself

• Am I actually rested—or just unconscious for 8 hours?

• Do I feel different when I limit screens or food before bed?

• What’s one bedtime habit I can change this week?

This Week’s Biohack Challenge

🛌 Wind-down wins:
Tonight, build a 20-minute bedtime buffer zone. No screens, no snacks, no stress. Read. Stretch. Journal. Light a candle. Let your nervous system know it’s time to shut it down.

That’s all for this week’s edition of Health Hacked! Stay tuned for more actionable tips to help you feel better, every day.

P.S. The weekly newsletter goes out every Thursday. Move the email to your primary inbox so you see the next edition!

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Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice. Always consult with your doctor or a qualified healthcare provider before making any changes to your diet, supplements, or health routine.