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Metabolic Health Month: Hack Your Sleep

Written by: Alex C.

Reviewed by: Emily J., MSc RD

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person sleeping next to a large potted plant
2023-01-17

5 minutes

A good night’s rest can have a big impact on your energy levels and glucose control. Learn how to hack your sleep by setting your circadian rhythm and practicing good sleep hygiene.


You’ve reached week 3 of Metabolic Health Month, where we provide high-impact tips on the four pillars of metabolic health.

So far, we’ve covered food and exercise. Make sure to check those out if you’re interested in their profound effects.

This week, we’re covering the third pillar of metabolic health: sleep. 

You’ll learn its effect on metabolic health, plus how you can transform your sleep routine for more energy and better glucose control.

Below is our ultimate guide for hacking your sleep. 

How to Hack Your Sleep for Better Metabolic Health

We’ve written before about the importance of sleep and how it affects your metabolic health. 

Research shows that sleep deprivation and irregular sleep can cause poor glucose control, elevated insulin, and increased fasting glucose levels [1, 2]. The data are staggering on the long-term impacts [3]. 

How can you hack your sleep for better metabolic health? We’ve compiled our top research-backed tips. As with any habit, the best way to approach this is to start small, make it easy, and anchor it to existing habits. 

Pick one area you’ll focus on for this week. Once you’ve had success, try another. 

Circadian Rhythm  

One of the best things you can do for sleep is to set your circadian rhythm, and it all starts in the morning. 

Sleep Hygiene 

For optimal sleep, try to set an intention of sleep by sticking to these habits before bed:  

Bonus Tips

If you’ve got these covered and looking for something more advanced, here are two bonus tips to try out. 

Please consult your doctor before taking any supplements.

References: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
  2. https://diabetesjournals.org/care/article/42/8/1422/36074/Cross-sectional-and-Prospective-Associations-of
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/
  4. https://www.atsjournals.org/doi/pdf/10.1164/rccm.2006P11
  5. https://pubmed.ncbi.nlm.nih.gov/26606319/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
  7. https://jcsm.aasm.org/doi/10.5664/jcsm.3170
  8. https://www.ncbi.nlm.nih.gov/books/NBK223808/
  9. https://academic.oup.com/jcem/article/105/3/660/5599745?login=false
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  12. https://www.pnas.org/doi/10.1073/pnas.1418490112
  13. https://diabetesjournals.org/care/article/42/8/1422/36074/Cross-sectional-and-Prospective-Associations-of
  14. https://pubmed.ncbi.nlm.nih.gov/31102877/
  15. https://www.pnas.org/doi/10.1073/pnas.2113290119
  16. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6351950/
  18. https://pubmed.ncbi.nlm.nih.gov/29312136/
  19. https://pubmed.ncbi.nlm.nih.gov/22726808/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499892/
  21. https://www.tandfonline.com/doi/full/10.1080/07315724.2014.926153