If you struggle with fatigue, brain fog, or other inflammatory health problems, it might not even matter how many supplements or hacks you use if you don't sleep well.

This is what happens to your hormones after one night of unrestful sleep. Dangerous hormones like cortisol increase:

Sources: R, R1, R2, R3, R4

While many beneficial hormones like testosterone and growth hormone (a.k.a. the youthful hormone) plummet. Hunger hormones like ghrelin go up while leptin and insulin sensitivity go down.

Sources: R, R1, R2, R3, R4

Poor sleep will kill you. It does not only increases all-cause mortality but also increases inflammation. This can worsen pretty much any inflammatory health issue and getting restorative sleep is essential to fixing sleep problems.

Sources: R, R2

Insomnia and poor sleep quality can cause or worsen:

  • Brain fog or cognitive dysfunction (R, R2
  • ADHD (R
  • Irritable Bowel Syndrome (IBS) and Irritable Bowel Diseases (IBD) (R
  • Autoimmune diseases (R
  • Weight gain (R), and difficult weight loss (R
  • Insulin resistance (R
  • Allergies (R
  • Eczema (R, R2, R3
  • Asthma (R
  • Frequent infections (R, R2
  • Poor wound healing (R
  • Metabolic syndrome and diabetes (R, R2)
  • Non-alcoholic fatty liver disease (R)
  • High blood pressure (R
  • Heart disease (R, R2
  • Weight loss in thin people (because poor circadian rhythm reduces insulin) (R, R2
  • Loss of muscle mass (R
  • Thyroid problems (R
  • Anxiety and depression (R
  • PTSD (can cause insomnia, but those who don’t sleep well are also more predisposed to PTSD) (R
  • Acne (R
  • Stomach ulcer (R, R2
  • Intestinal permeability (leaky gut) (R
  • Other digestive problems (R) 
  • Infertility and pregnancy loss (R)

If you are reading this, you probably are aware of the harmful effects of sleep deprivation and poor sleep quality. 

Ironically, your desire and anxiety about fixing all of this can be making it worse.

  • staying in bed 
  • getting up, turning the lights on, and finding something to read on the internet 
  • taking long naps in the afternoon 
  • crashing for 14 hours on the weekend 
  • avoiding sleep altogether 

These things either make your anxiety about insomnia much worse, or completely mess up your circadian rhythm altogether. 

In the long term, trying to cope with your insomnia could stress you out makes everything worse. 

Eventually, you become a walking zombie with all your health problems worsening over time, despite the cleanest diet and thousands of dollars’ worth of supplements. 

How I overcame my insomnia

I had the worst sleep from adolescence until I was 26. Not only did it take me hours to fall asleep, but I would wake up 2 - 3 times a night to pee or for no reasons at all. 

Some nights I remember going to bed at 12AM or so and I’d stay up until 6 or 7AM.

In the morning, I would wake up feeling like a ton of bricks hit me.  

Not surprisingly, I would be tired all day. My brain wasn’t working and I dealt with a lot of inflammatory health issues. 

And even in the rare circumstance where I fell asleep normally and stayed asleep all night, I would wake up feeling extremely tired and unrefreshed. 

Sleeping well isn’t something that comes easy to me, but over the years I’ve been able to biohack my insomnia. Now, I don’t need any supplements to knock myself out, nor do I need any stimulants to get going during the day. 

And I'm not the only one. I've helped over 1000 clients with their health issues, and nearly all of them don't sleep well I've found that as long as they followed the SelfHacked protocol, their sleep would improve immensely.  

I still get emails and blog comments every single day from people who suffer from inflammatory health issues and can’t sleep. 

I know that the key to resolving their health is to fix their sleep, which is why I’m putting all the science and actionable info into Biohacking Insomnia.

As long as I follow the guidelines laid out in the book, I fall asleep fast, stay asleep, and wake up with my brain buzzing, happy and ready to kick some ass. 

The most important thing is that my brain works 100%, so I can continue to write great posts on SelfHacked and work on SelfDecode, which are most important to me. Not only was I able to fix my difficult insomnia, but I have also helped over 1,000 clients with complex health issues, over 80% of which have insomnia.

Here’s what my clients have to say about this:

"I tossed and turned for 3 years. Being tired and grumpy were the least of my worries. My health was deteriorating and sleep was my lifeline. A toxic mold exposure from Vietnam inflamed my brain and resulted in CFS/ME, (CIRS), chronic cytokine activation, brain fog, immune problems, and insomnia that would stick for days at a time. My neurotransmitters were already low, and not sleeping made me feel even more like a dead person walking. I was spending all of my time researching, and speaking to some of the best doctors in the world. But I knew I needed to fix my sleep if there was any hope for me at all. I went through every brand of melatonin, GABA, and sleep supplement there was. It was like throwing napkins at a flood. I was doing so many other things right, but my sleep was impossible to change. Joe showed me exactly how to hack my sleep…it was the synergistic effect of putting everything together that allowed me to sleep again, including being a “blue light nazi” as Joe says. Now when I go to bed I’m able to catch my sleep wave and ride it through the night until morning. All my other treatments started to work when I was able to sleep again. Joe is one of the very few people I listen to when it comes to health. I can’t thank him enough!"

 ~Dana Howell

“I’ve suffered from severe insomnia for years and it harmed my ability to function during the day. One night, lying restlessly in bed, I thought someone in the world must know how to fix this. After some Googling, I found Joe’s site. Joe helped me to resolve my chronic insomnia after years of trying exercise, restricted diets, affirmations, Lumosity, and a homeopath. The secret was a balanced combination of nutrients, lifestyle changes, and meditation that Joseph Cohen knew because he had been down the same road. He knows what works and what doesn’t. If my best friend was suffering from insomnia, chronic fatigue, or brain fog I would recommend Joseph Cohen.”

 ~Jill

"Joe Cohen of Selfhacked.com is one of the brightest minds in natural healing today. His level of scientific research, personal experimentation with supplements and clinical experience with clients is profound. I have consulted with more well-known nutritionally-oriented M.D.’s & naturopaths, but Joe’s coaching got me far better results. Working with Joe was the literally the best decision I’ve ever made in my life. His website & health coaching guided me up to an astonishing level of relief from chronic fatigue, anxiety, inflammation, and sleep issues that had stumped other experts and stole my life away from me. The diet and lifestyle changes Joe suggested took effort and adjustment for me to comply with 100%, but it was well worth it: I feel like a new man! I got such tremendous value from working with Joe that it would have been a bargain at 10 times his hourly rate.” 

 ~Brett Andrew


“Within 5 days of implementing Joe’s advice, my body was no longer bloated. Somehow my double chin disappeared and people started commenting on how much younger I looked. After a few weeks following his supplement advice, my energy levels where much more stable and I no longer experienced fatigue after meals. I am 35 years old and have been suffering from brain fog and a circadian rhythm disorder since childhood. I have seen many doctors, naturopaths and have spent thousands of dollars on various supplements over the years. After one consultation with Joe, I have learned more about how the body responds to inflammation then i have learned in the past ten years. Before anyone buys another supplement based on something they read on a message forum I urge them to speak to Joe first. His consultation will save lots of money and effort in finding relief.” 

~Josh, Lawyer

“I’ve been a client of Joe’s for a while. Reading his blog and working with him personally has helped me find incredible changes in my health and state of mind. Like a lot of us that read this blog, we are the people that will experiment with anything to see if it helps us feel a little better in our bodies. Since working with Joe, my sleep, brain fog, sugar cravings, and stomach issues have all improved dramatically. I function so much better. I’m able to actually do and enjoy all the stuff I want to spend time on because I have the energy and focus to do so. The value that this man provides for the cost of service is absolutely incredible. I’ll be a client of his for as long as he keeps this up.”

 ~Jen, Financial Analyst


In this book, we reveal new protocols and biohacks that haven't been released on the blog before.

Troubleshooting sleep can involve a lot more than:

  • Diet
  • Supplements
  • Meditation
  • Mindset
  • Self-discipline
  • Sleep hygiene


After all, in order to optimize sleep, it comes down to:

  • Entraining a healthy circadian rhythm
  • Managing stress and stress hormones
  • Healing the brain and overcoming the limbic system inflammation/overactivation
  • Balancing your neurotransmitters and addressing imbalanced activation of their receptors
  • Understanding your genetics and living accordingly to it
  • Eating a diet that lowers your inflammation and is conducive to sleep
  • Addressing any sleep disorders you may have in partnership with your medical doctor

I've packed all of these science-based sleep hacks into our new book: 

When you purchase this book, you will receive:


SelfHacked’s circadian rhythm entrainment guide

$30 Value



Stress management guide

$40 Value



Limbic system repair guide

$100 Value



Key genes and SNPs to look for when you have insomnia

$25 Value



Diet plan for optimizing sleep


$50 Value



Sleep supplement guide and sleep deprivation stack guide

$25 Value


A total value of $270, all yours for $270 $37

Because we really want you to successfully hack your insomnia and optimize your sleep, we will also throw in a bonus Q&A session. If you purchase before June 4th, 7pm PST, you will receive an invitation to submit your insomnia-specific questions and attend an exclusive 1-hour Q&A webinar.

This book is for you if:

  • You struggle with insomnia, other sleep problems, or just wake up tired. 
  • You want to overcome your other chronic health issues listed above by sleeping better You are ready and willing to do whatever it takes to finally get healthy.
  • You are open-minded enough to experiment with supplements, devices, etc... 
  • You seek to understand your own physiology and become your own doctor when fixing your sleep. 

This book is for you even if: you have seen a few different practitioners or been failed by conventional medicine.

This book is not for you if:

  • You are simply looking for supplements or supplement stack to help you with sleep (these are included, but they aren’t long-term solutions).
  • You are not willing to speak to your doctor about getting diagnosed and treated for your sleep disorders.
  • You believe that there is no solution to your sleep problems.
  • If you aren’t willing to put some time or effort into fixing your sleep. Fixing sleep can sometimes be done with a single pill, but that’s the exception and not the rule. Usually, it involves getting to a deeper root cause. 

30 Day Satisfaction Guarantee


100% Money-Back Guarantee: try this book for a month, and if you are not happy with your purchase, send us an email at content+sleep@selfhacked.com and we will happily grant a refund.

Eternal Updates: When you purchase today, you will receive all future updates of this book.