Dennis Gaviola

Biohack your way to better sleep and health

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ABS-CBN Lifestyle

<p>Biohacking has been my way of life for over a decade, which started out as a necessity. Like many of you, I reached a point where I needed to take charge of my own health. I was overwhelmed by conflicting health trends: the vegan diet that made me feel worse after six months, or daily workouts that left me drained instead of energized. </p><p>The truth is, health is not one-size-fits-all. </p><p>Enter biohacking: the art and science of controlling your body so it doesn&#x27;t control you.</p><p>We&#x27;re all biologically unique, and honoring that individuality is key. When you learn to tune into your body’s signals and align with your own energy profile, you gain the clarity to make smarter, more personalized choices. This was a wonderful journey of many surprises as I had to unlearn so many health myths and thus, rediscovered my connection with nature and my own biology.</p><p>As a certified deep sleep teacher, I know that the foundation of healing starts with sleep.</p><p>Having worked with hundreds of clients at my biohacking center, I’ve seen one common thread: poor sleep. This boggles my mind as sleep is the foundation for longevity and a long health span. If your sleep is compromised, no supplement or workout will make up for it.</p><p>The truth is, we have a primal biology trying to survive in a modern world—and that disconnect is costing us our health (and billions in healthcare costs). The good news? There are free, science-based hacks you can implement today to reset your internal clock and finally get close to achieving restorative, healing sleep.</p><div><br/></div><div><strong>BIOHACKS FOR BETTER SLEEP </strong></div><div><br/></div><div><strong>Light Management: The Master Sleep Switch</strong></div><div><strong></strong><strong>Morning Light Reset</strong><strong></strong></div><p>Your circadian rhythm — your sleep and wake cycle — is controlled by light. To start your day right, get 10 to 15 minutes of natural sunlight within 30 to 60 minutes of waking up. This sends a strong signal to your brain: it&#x27;s daytime, let&#x27;s go! This exposure also sets you up for better melatonin release at night, improving sleep onset and depth.</p><div><strong>Evening Light Protocol</strong></div><p>After sunset, turn off overhead lights right after dinner (7 to 8pm) and switch to desk or low floor lamps placed below eye level around the house. Use 3V red bulbs for these lamps at night (available at your local hardware store) to mimic the sun&#x27;s natural evening spectrum. Also, consider using a timer to turn these red lamps on and off you you don&#x27;t forget!</p><p>Bonus: Himalayan salt lamps emit a similar glow to a campfire, triggering ancient sleep cues and releasing calming negative ions.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1754669570993FREE Biohacks to Optimize Sleep and Your Life_Page_01_Image_0002.jpg" class="fr-fic fr-dib"/><span class="fr-inner" style="text-align:left">Red bulbs mimic the sun&#x27;s natural evening spectrum. <em>Photo courtesy of Eli Abela</em> </span></span></span></div><div><br/></div><div><strong>Nutritional Timing for Better Sleep: </strong><strong>Early Dinner = Better Sleep</strong></div><p>One simple shift? Eat your last meal before sunset or at least four hours before bed. This is a core principle in the book, &#x27;Time-Restricted Eating (TRE),&#x27; as popularized by Dr. Satchin Panda in &#x27;The Circadian Code.&#x27; When I follow this, I feel lighter and my Oura ring indicates my sleep is deeper. </p><p>Bonus: If you tend to wake up hungry, try adding a small amount of rice or starch to your evening meal—just enough to satisfy your body and stabilize blood sugar.</p><div><br/></div><div><strong>Digital Device Detox</strong></div><p>Ideally, we’d shut off all screens by sunset—but clearly that’s not realistic for the vast majority of us!</p><p>Instead, you can enable the Night Shift (iOS) or Night Light (Android) mode on your phone, and wear blue light-blocking glasses past 8pm. There are also free downloadable apps that warm up your computer display at night to match your indoor lighting. These steps reduce disruptive blue light, and help your brain prepare for rest naturally.</p><div><br/></div><div><strong>Caffeine: Know Your Limits</strong></div><p>Caffeine is a great sleep antagonist and it can affect us differently. A DNAFit test I took in 2018 revealed I’m a slow metabolizer, which explains why coffee after 10am wrecks my sleep, but only in menopause. I used to be able to tolerate 3 to 4 cups of bulletproof coffee daily. When it got in the way of sleep, I was more than happy to cut down to just one cup.</p><p>Try this: Reduce coffee to 1 to 2 cups, preferably before noon. Try to choose a medium roast with lower caffeine content. Track your sleep for 1 to 2 weeks and see if your sleep quality improves. If you can manage to stick to a cup a day, this is most effective.</p><div><br/></div><p>Your sweet spot might look different—but when you&#x27;re a biohacker, this practice of self-experimentation is the key to finding it.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1754670561359FREE Biohacks to Optimize Sleep and Your Life_Page_03_Image_0002.jpg" class="fr-fic fr-dib" alt="a maximum of two coffee cups a day will help you sleep better."/><span class="fr-inner">Sorry, coffee lovers! You&#x27;re down to a maximum of two cups a day before noon. <em>Photo courtesy of Eli Abela</em></span></span></span></div><div><br/></div><div><strong>Cold Therapy Before Bed</strong></div><p>Try ending your shower with 30 to 90 seconds of cold water about 2 to 3 hours before bed. This activates your parasympathetic nervous system and cools your core—signaling the body to wind down.</p><p>Add a few drops of lavender and peppermint essential oil on your pillow for extra cooling and aromatherapy benefits.</p><p>If you tend to feel warmer in the wee hours of the morning, plug a clip-on fan into a timer and let it turn on at 1am to help lower your core temperature. </p><p>Remember to keep It cool! Your body sleeps best when core temperature drops. Aim to keep your bedroom between 65 to 68°F (18 to 20°C). This simple change can improve sleep onset and deepen your rest cycles.</p><div><br/></div><div><strong>Nervous System Reset: Breathing Techniques</strong></div><p>Breathwork is powerful for self-calming...and it&#x27;s free! Do 8 to 10 slow cycles of Alternate Nostril Breathing before bed:</p><p>1. Inhale through the left nostril (keeping the right nostril closed)                                           </p><p>2. Pause at the top of the breath, then switch                                                                             </p><p>3. Exhale through the right nostril, then do the reverse</p><p>You can also try Left Nostril Breathing by lying on your right side and breathing only through your left nostril. This encourages parasympathetic (rest-and-digest) dominance—perfect for sleep.</p><div><br/></div><div><strong><span class="fr-img-caption fr-fic fr-dib" style="width:958px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1754738789459nadi shodhana.png" class="fr-fic fr-dib" alt="Alternative Nostril Breathing before bedtime resets the nervous system."/><span class="fr-inner" style="text-align:left">Alternative Nostril Breathing before bedtime resets the nervous system. <em>Photo courtesy of Eli Abela</em></span></span></span></strong></div><div><strong>Exercise Timing: Not Too Hot, Not Too Late</strong></div><p>Evening workouts can spike cortisol and delay sleep. The sweet spot? A simple 20 to 30-minute walk outside in the late afternoon or during early sunset hours. Mornings are best for moderately intensive workouts, keeping them to 3x a week to ensure ample recovery in between.</p><p>Pro Tip: Refrain from evening workouts as the cortisol spike can impede deep, restful sleep. </p><div><br/></div><p>In the end, though these biohacking exercises seem simple enough, staying consistent is the ultimate key to success! Don’t try everything at once. Choose 2 to 3 strategies that feel doable, and commit to them for at least 66 days. </p><p>The best part? Most of these biohacks are free or low-cost. You don’t need to buy expensive tech to extend your healthspan—you just need the right knowledge and consistent practice.</p><div><br/></div><div><strong>Final Takeaway: Sleep is the Ultimate Biohack</strong></div><p>Optimizing sleep is the best thing you can do to achieve a long, healthy lifespan. Better sleep leads to sharper focus, increased resilience, balanced hormones, and a coherent nervous system.</p><p>Everyone can make their lives better with just these tiny tweaks and hacking the body&#x27;s bio-rhythms is key. When nature is our guide, great health becomes easier to achieve.</p><div><br/></div><p>ABOUT THE AUTHOR</p><div><em>Eli Abela, known as the Biohacking Pioneer of the Philippines, is a human potential coach and certified Sounder Sleep System™ teacher who helps people reset their biology for deeper, restorative sleep. She integrates cutting-edge biohacking with neuroscience and the body’s natural rhythms to unlock peak health and performance. Eli’s work has been featured globally, and she is the author of transformative teachings on sleep, safety, and self-healing. </em><em>You can learn more by visiting <a href="//www.eliabela.com">www.eliabela.com</a> and <a href="//www.unltd.ph">www.unltd.ph</a>. </em></div>

<p>Discover the benefits of biohacking courtesy of the method's PH pioneer</p>

Discover the benefits of biohacking courtesy of the method's PH pioneer

Biohack your way to a healthier, more well-rested you

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Biohack your way to a healthier, more well-rested you

ABS-CBN Lifestyle,

Eli Abela

Published Aug 10, 2025 03:27 PM PHT

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Updated Aug 10, 2025 03:55 PM PHT

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