I live streamed my sleep and applied 21 sleep hacks over 3 months – here’s what I’ve learned

Determined to conquer my chronic sleep issues, I tested 21 hacks simultaneously in a quest to achieve a perfect 100-point sleep score.

As a co-founder and COO of Finder, I'm no stranger to the demands a business can place on you and the sometimes necessary sleepless nights. For years, I struggled with chronic sleep issues that left me feeling drained and foggy. I only realised in 2021 after sleeping in a lab overnight that I have moderate to severe sleep apnoea.

I have been focused on improving my sleep health ever since. I decide I want to take things to another level and decided to take an extreme approach: testing 21 sleep hacks simultaneously, investing close to $18,000 since 2021 — and more recently even live-streaming my sleep to track progress to show you that I'm actually doing the things I say I am doing!

The funny part? The live stream cut out after 59 minutes due to inactivity. Why? Because I was finally sleeping soundly.

Now, I'm regularly hitting perfect 100-point sleep scores, and I've even found ways to replicate the results on a budget. If you're considering investing in your sleep, this weekend's Black Friday sales could be the perfect opportunity to start.

The problem

Like many, I was stuck in a cycle of poor sleep. The pressures of leading a global business across multiple time zones compounded the issue. I'd wake up feeling unrefreshed, often unable to focus.

Sleep isn't a luxury — it's foundational to health and productivity — but nothing I tried seemed to work.

The experiment

Over several months, I applied 21 different strategies, blending ancient low-cost wisdom with the latest in cutting-edge sleep technology.

My goal was to optimise every aspect of my sleep environment and routine.

The Hacks

1. Eight Sleep mattress cooling system (~$7,000): A cooler sleep environment can promote deeper, more restful sleep - read my in-depth Eight Sleep Pod 4 review.
2. SOMA Dental Appliance (can range from $2,000 to $5,000): This oral appliance can alleviate sleep apnea, a common sleep disorder that disrupts breathing during sleep.
3. CPAP machine ($1,300-$1,900): A CPAP machine delivers continuous positive airway pressure, keeping the airway open and improving breathing during sleep.
4. Memory Foam Mattress ($1200) & Pillow ($120): contours to the body providing support for spinal alignment.
5. Muse Headband meditation device ($300-$500): Meditation can reduce stress and anxiety, leading to improved sleep quality.
6. Wearable Tech (Apple Watch, Oura Ring, Whoop between $60 - $1,400): Tracks sleep data to identify patterns and insights.
7. Phillips Hue Play light ($240): Set to Orange for last 2 hrs of day
8. Vively Glucose monitoring ($199): Regulating blood sugar levels can improve sleep quality and help prevent nocturnal hypoglycemia.
9. Sauna ($78 per session, 3 days a week): Regular sauna use can reduce stress, improve circulation, and promote relaxation. 20 in, 10 out, 20 in protocol.
10. Ear Plugs ($70): Blocking out noise can create a more peaceful sleep environment.
11. Sleep Mask ($65): Blocking out light can create a more conducive sleep environment.
12. Supplements ($35): Certain supplements like melatonin and magnesium can promote relaxation and better sleep.
13. 10,000 Lumens Light Panel ($31): Upon waking, he'd stand in front of a light panel to regulate circadian rhythm, reduce melatonin production, and improve mood.
14. Air conditioning: Room temperature between 18-20 degrees
15. Consistent sleep and wake time: Went to bed religiously at midnight and woke up at 7.30am.
16. No Alcohol: Alcohol can disrupt sleep patterns, leading to lighter sleep and frequent awakenings.
17. No Caffeine: 2 weeks of no caffeine. I normally drink excess amounts of caffeine.
18. Exercise: 10,000+ steps, weight training (helps with REM sleep)
19. Time in nature: 210 minutes per week, walking meetings
20. Screen time: no screen time at least 1 hr before bed
21. Early dinner: Avoiding late-night meals can prevent indigestion and improve sleep quality.

Hack your way to better sleep

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The results

Some hacks made an immediate impact, while others felt overhyped. The combination, however, transformed my sleep. I now consistently wake up energised and ready for the day.

Best hacks for the budget-conscious

The good news? You don't need to spend a fortune to improve your sleep. Here are three low-cost (or free) hacks that delivered incredible results:

1. Consistent Routine: Going to bed and waking up at the same time daily costs nothing but works wonders.
2. Screen Curfew: Limiting blue light before bed drastically improved my ability to fall asleep quickly.
3. Temperature Control: Keeping the room cool and dark significantly boosted my sleep quality.

Top tech investments

If you're ready to spend, certain technologies made a big difference:

• Eight Sleep Cooling Mattress: Pricey, but life-changing for deep sleep.
• Wearable Tech: Trackers like the WHOOP helped me fine-tune my habits.
• CPAP: It's really worth doing a sleep test and if you have sleep apnea investing into a CPAP machine.

Why now?

If you've been putting off sleep improvements, this weekend's sales are a great time to invest. Many of the gadgets I used are available at reduced prices. Trust me, better sleep is the best gift you can give yourself—or someone you love.

The takeaway

After months of experimentation (and a few laughs at my live-streaming adventure), I've learned that great sleep is within reach for everyone. Start small, track your progress, and prioritise consistency. Whether it's a fancy mattress or simply stepping away from screens, even small changes can have a big impact.

If you're struggling to sleep, take it from someone who's been there: the effort is worth it. Because nothing feels better than waking up rested, ready to take on the day.