Good sleep affects almost every system in your body. Here you'll find the episodes on sleep quality, chronotypes, light and circadian health.
6 episodes in this topic
Breathe through your nose instead of your mouth? Mario and Max explain how nasal breathing more than doubles the release of nitric oxide, thereby noticeably increasing oxygen saturation in the body. They also explore how nasal strips, mouth taping, and nasal rinses can help with blocked airways.
Take a warm shower in the evening to cool down and fall asleep faster? Mario and Max explain the physiological process behind vasodilation and how a controlled drop in core body temperature can improve sleep efficiency. They also reveal why timing is crucial—and why just ten minutes in the sauna can be enough.
If you struggle to get out of bed in the morning, a lack of natural light indoors may be the reason. In this biohack, Mario and Max explain how daylight can increase morning cortisol levels by up to 40%—and why regular bathroom lighting simply isn’t enough.
Caffeine is the world’s most widely used psychoactive substance, but its effects vary widely. Learn how adenosine, CYP1A2 and ADORA2A influence alertness, sleep and health, plus practical guidance on dose, timing and hidden caffeine sources.
Taking magnesium or melatonin but still sleeping poorly? The problem is often not the supplement—it is light, caffeine, alcohol, late meals, temperature and stress. Learn why your circadian rhythm matters more than another sleep pill.
Even one alcoholic drink can disrupt sleep, increase next-day stress and cause cellular damage. We explain why there is no risk-free level of alcohol consumption—and why drinking can still feel relaxing at first.
