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Hacking Sleep With Genetics

Written by Joe Cohen, BS | Last updated:

Anyone else feel like no matter how many coffees and PQQ supplements they take they still feel drained?

I used to wake up feeling drained all the time and couldn’t figure out why…

Now, I get 40% deep sleep, have a Heart Rate Variability (HRV) of 108 and a Resting Heart Rate of 47.

When I released those numbers on social media everyone was asking me how I was able to achieve those numbers.

In fact, I’m friends with many leaders in the health world and they’ve privately told me their sleep data. Some of the best known figures in health aren’t getting ANY deep sleep.

A resting heart rate of 47 is what you would expect with an athlete, which is strange because I only exercise twice a week – on the weekend. I’d like to exercise more, but I’m busy creating the best products for SelfDecode.

So how did I achieve these results?

  1. Improving my HRV through lifestyle changes
  2. Hacking my sleep using a gene-based approach

Heart Rate Variability

Heart Rate Variability (HRV) is a great indicator of your overall fitness and health and is the variability between your consecutive heart beats. It changes and responds to what you eat, how much you exercise, how well you sleep, and your stress levels.

Higher HRV is considered better, but it’s always good to establish a baseline of what your HRV is and then implement lifestyle and supplement changes to see how it changes.

When I was feeling drained my HRV was very low so I immediately started taking action to increase it.

I balanced my exercise regime by taking more days off, I did breathing exercises before bed, cut out alcohol, and became really strict with my diet. Interestingly, I found out that the worst thing for my HRV is alcohol, so this motivates me to stay away from it completely.

As I made these changes my HRV kept increasing and I stopped feeling drained after a full night’s sleep.

Running 3 businesses is no simple task. My day-to-day can get very stressful. An HRV of 108 shows that I can handle stress well and still function at peak capacity. It also shows that the changes I made worked!

Entrepreneurs often get into biohacking because we put our bodies through more stressors, but in order to do it well, you have to know what works for you and what doesn’t. This is where genetics comes in…

Hacking my sleep using a gene-based approach

Over the past few years, I’ve been able to ‘level-up’ and became more optimal with gene-based biohacks using SelfDecode.

You see, sleep and mood are heavily interlaced. If you don’t consistently get good quality rest, it will cause you to be more vulnerable to stress and bad moods. However, if you are struggling with anxiety or work-related stress, it can affect how well you sleep.

It’s a vicious cycle!

The secret to getting better sleep is to implement gene-based hacks to improve your mood and fix your sleep. That’s how I managed to get 40% deep sleep!

For example, I have a variation in my genes that causes my circadian rhythm and sleep quality to be highly affected by blue-light from light bulbs and device screens. I make sure to wear blue-light blocking glasses in the evening as well as get enough sunlight during the day so that my body’s natural circadian rhythm is not interrupted.

I wake up refreshed and in a great mood every day. The best part is, it’s not really a secret, it’s gene-based biohacking.

That’s right! You can get personalized fixes tailored to your genetic makeup to ensure that you’ll get the best possible results to decrease stress and increase your sleep quality.

The sleep and mood report were able to give me more precise biohacks to epigenetically reprogram my genes and function at peak capacity.

I would strongly recommend everyone to check it out. And if you don’t have data, we have a kit that has over 800k SNPs. And we don’t sell your data!

About the Author

Joe Cohen, BS

Joe Cohen, BS

Joe Cohen flipped the script on conventional and alternative medicine…and it worked. Growing up, he suffered from inflammation, brain fog, fatigue, digestive problems, insomnia, anxiety, and other issues that were poorly understood in traditional healthcare. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Through this personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. Based on his own health success, he went on to found SelfDecode, the world’s first direct-to-consumer DNA analyzer & precision health tool that utilizes AI-driven polygenic risk scoring to produce accurate insights and health recommendations. Today, SelfDecode has helped over 100,000 people understand how to get healthier using their DNA and labs.
Joe is a thriving entrepreneur, with a mission of empowering people to take advantage of the precision health revolution and uncover insights from their DNA and biomarkers so that we can all feel great all of the time.


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