When Albert Einstein was once asked about the secret behind his brilliant thought process, he reportedly replied, "Sufficient sleep." Although there may have been a smile involved, there is a significant truth behind this anecdote: Sleep is the essential glue that holds the seams of our daily lives together. But how do we adjust our sleep to maximize its benefits? Let's consider the biohacks that have been devised for both night owls and early birds.

Sleep is a complex, essential process that rejuvenates the body and mind. It follows a circadian rhythmThis approximately 24-hour internal clock regulates basic biological functions. For some of us, the so-called "owls," this clock tends to be active late at night, while "larks" are productive early in the morning. Even in the oldest cultures, it was recognized that our internal clock plays a central role in well-being. However, in our modern society, artificial light—especially the blue light from screens—causes disturbances. These phenomena disrupt the production of the sleep-promoting hormone melatoninHormone that regulates the sleep-wake cycle, which is known to be suppressed by the use of digital devices in the evening ^[1].

Dark shadows on the face and dreams that never end—sleep deprivation is a notorious scapegoat for a variety of health problems, ranging from diminished concentration to more serious cardiovascular diseases. Statements like Einstein’s about the importance of sleep are not just anecdotes; they find support in scientific evidence. Studies have shown that using blue light filters on screens lessens the impact on melatonin production and thus supports better sleep ^[1], ^[2]. Stress reduction techniques such as meditation provide an easily accessible way to reduce stress and significantly improve sleep quality by proactively addressing insomnia and excessive alertness ^[3], ^[4].

Two studies addressing the impact of blue light on sleep shed light on the importance of screen use before bedtime. A study involving 43 students found that applying amber filters to smartphone screens significantly reduced sleep onset delay ^[1]. During the trial, students with amber filters fell asleep faster than those without, indicating the role of blue light in melatonin suppression. Another study with 72 participants showed that low melanopicLight sensitivity of the internal clock to blue light exposure from digital devices mitigates evening melatonin suppression, thus shortening the sleep onset process ^[5]. Such studies, which include clear protocols and sufficient participants, reinforce the understanding that blue light filters in the evening can positively impact our sleep.

Now that we have illuminated the science behind the curtains of sleep, what can you do? Let’s start with the obvious: Reduce screen time in the evening or at least use a blue light filter ^[1], ^[2]. Employ relaxation techniques like meditation or breathing exercises before bed to alleviate stress ^[3]. Adjust your sleep environment: Set the room temperature to a comfortable 20 to 25 °C and increase darkness to enhance sleep quality ^[6], ^[7]. Finally, keeping a sleep diary can help monitor and improve individual sleep patterns ^[8].

The quality of our sleep is more than a daily convenience; it is an integral component for a healthy and fulfilling life. Whether you are an owl or a lark, these scientifically supported biohacks can significantly enhance your sleep quality. Take the initiative to heed Einstein’s advice, and leverage these insights to wake up refreshed and ready for action each morning.