Overstock
10 best bio hacks for 2025
Bio hacks are simple ways to prioritize your wellness. These are a few small and powerful changes you can make to elevate your well-being.
Biohacking sounds futuristic and mechanical in name, but the process is completely organic. Biohacking is all about making small, meaningful changes to optimize your body and mind. The process starts with your wellness choices.
These bio hacks, backed by real science, can be easily added to your daily routine. If you’re ready to make meaningful changes in 2025, here are 10 of the best (and easiest) bio hacks to try.
What is a bio-hack?
A bio-hack is any intentional change you make to improve how your body and mind function. These small adjustments are designed to enhance well-being, support energy levels, and encourage an overall sense of balance.
Bio hacks can range from simple daily habits, like getting morning sunlight, to more advanced techniques, such as using red light therapy or intermittent fasting. The goal is to support your body’s natural rhythms and functions in ways that help you thrive.
Unlike complicated health regimens, biohacks are usually easy to integrate into everyday life. They rely on scientific principles that enhance natural processes, helping you feel more energized, focused, and resilient.
Most biohacks involve nutrition, movement, sleep optimization, or stress management. They target simple things that significantly impact how you live your life.
Biohacking is about making small, effective choices that lead to big results over time. The best bio hacks are things you can easily incorporate into your lifestyle without radically changing the structure of your day or the way you live. It wouldn't be a hack if it wasn't made to be easy.
1. Prioritize morning sunlight
Natural light helps regulate your body’s internal clock or circadian rhythm. Your brain processes information from light to cue the level of alertness you should be experiencing at any given time. Sunlight tells your body that it's time to go, and as the day turns to night, your body knows it's time to wind down.
Studies show that exposure to natural light early in the day can enhance mood and improve sleep quality.* Try stepping outside for a few minutes each morning, even if it’s cloudy.
Bring your morning coffee, tea, or matcha to the front porch and spend a few quiet minutes letting your brain get into gear.
2. Optimize your sleep environment
A good night’s sleep is one of the most powerful bio hacks in the world, and one in every three people may not be making the most of it. Create a space that promotes deep rest — which means keeping your bedroom cool, dark, and quiet.
Consider using blackout curtains, white noise machines, or breathable bedding. If your mattress is uncomfortable and your pillow is lumpy, it's worth investing in something better. You spend about one-third of your life sleeping, so it makes sense to invest in sleeping as comfortably as possible.
Reducing screen time before bed and sticking to a consistent bedtime also helps your body settle into a natural rhythm. This ties itself to your circadian rhythm light cues. The blue light from your screen may confuse your internal clock by promoting wakefulness when it's nearly bedtime.
3. Incorporate CBD into your wellness routine
CBD is an effective wellness supplement that supports relaxation, recovery, and balance. Many people use CBD to unwind after a long day, promote workout recovery, or encourage a sense of calm.
Consider adding a full spectrum tincture to your daily routine or reinforcing better sleep habits by using CBD for sleep.
CBD interacts with the body’s endocannabinoid system, a series of receptors throughout the brain and body. These receptors can influence a wide variety of important processes. The natural stimulation provided by CBD can encourage your body to reach a balanced state.*
The natural cannabinoids produced by your body, called endocannabinoids, provide self-sustaining support to your system.* Cannabinoids like CBD provide additional holistic support by stimulating your cannabinoid receptors and encouraging your endocannabinoid system to work efficiently.*
If you’re new to CBD, start with a low serving and see how it fits into your routine. With consistent daily use over several weeks, you're most likely to notice an increased sense of general well-being. The supportive effects are subtle but meaningful.
4. Practice intermittent fasting
Intermittent fasting isn’t about restricting what you eat, but rather when you eat. This approach allows your body to focus on recovery and cellular health instead of constant digestion.
Studies show that intermittent fasting may support energy levels, cognitive function, and metabolic balance. Popular methods include fasting for 12-16 hours overnight or following a structured eating window.
Intermittent fasting isn't about starving your body. You shouldn't feel significantly hungry while practicing intermittent fasting. Adjust your eating windows or incorporate more protein and fiber into your diet to sustain a satiated feeling for longer.
5. Cold exposure for resilience
Cold showers, ice baths, and even stepping outside in cool temperatures can trigger powerful wellness benefits.
Cold exposure has been shown to support circulation, improve sleep quality, and encourage recovery after physical activity. Although it may feel uncomfortable initially, with consistency, it may make you feel more energized and resilient.
You don’t need to commit to buying a cold plunge or making cryotherapy appointments if it doesn’t interest you. A five-minute brisk shower at home can do the trick. You can also use ice packs or cold skincare tools directly on your face for localized cold exposure benefits.
Just prevent anything very cold (like an ice pack) from coming into direct contact with your skin by wrapping it in a washcloth or a hand towel before you use it.
6. Move more throughout the day
Many people don't have time to go to the gym regularly, and paying for a membership you hardly use doesn't make much sense. You don’t need an intense gym session to experience the benefits of movement. Consider the cumulative effects of small movements.
Small changes like standing while working, taking short walks, or stretching between tasks can make a big difference. Regular movement supports circulation, cognitive function, and energy levels.
Exercise is exercise. Unless you want to increase your endurance through prolonged exercise, you'll experience the benefits. Working in 10 minutes of activity here and there can quickly add up to an hour of movement daily. Find ways to make movement a natural part of your day, even if it’s just a few minutes at a time.
7. Stay hydrated
Proper hydration is more than just drinking enough water. It’s about replenishing essential minerals that keep your body functioning at its best. You don't need to invest in an expensive bottle or travel cup to keep you accountable. You just need to like the water you're drinking.
Adding a pinch of high-quality sea salt or electrolyte drops to your water can help with absorption and hydration efficiency.* The best part is that many water supplements are flavored. There's absolutely nothing wrong with drinking flavored or sparkling water if that's how you prefer to be hydrated!
There's no shame in preferring your water to taste a little more like lemonade. The result is the same as long as you aren't incorporating more caffeine or added sugar into your diet. Find a few flavors you like and carry sugar-free water flavoring drops if it makes meeting your daily hydration goals easier.
8. Prioritize deep breathing
Deep breathing techniques can help regulate stress levels and encourage a sense of calm. Practices like box breathing or diaphragmatic breathing have been shown to promote relaxation and balance the body’s natural rhythms.
Take a few moments throughout your day to breathe deeply and mindfully, especially during moments of tension. You don't need to stop what you're doing for a prolonged period. You just need 90 seconds of quiet, focused breathing to significantly change the levels of physical and emotional tension you're experiencing.
9. Harness the power of red light therapy
Red light therapy is gaining traction as a simple yet effective wellness practice. Exposure to red light may support skin vitality, energy levels, and post-exercise recovery. Red light promotes better circulation and energizes cells, which are crucial parts of skin and muscular health. Best of all, it’s completely safe and non-invasive.
Red light therapy allows you to multitask. Use it while you're meditating, reading, or listening to an audiobook. If there's something else you can tie to your red light therapy, it doesn't need to add any time to your daily routine.
10. Cultivate a gratitude practice
Your mindset has a profound impact on your well-being. Practicing gratitude has been linked to improved mood, better sleep, and even enhanced overall health.
When you focus on the things that are going right, you’re less focused on the things you feel aren’t going so well. It’s easier to find motivation when your gratitude lends perspective to your goals.
Take a few minutes each day to reflect on what you’re grateful for. You don't need to fully commit to something heavily involved, like a gratitude journal. You can spend less than two minutes typing out a few brief gratitude points into a daily list on your phone's notes app.
Keep your small gratitude notes to revisit when you need a reminder of the good things that have happened recently.
Final thoughts on bio hacks
Biohacking doesn’t have to be complicated, and it doesn't necessarily require you to set aside a lot of extra time on a day that's already busy.
Wellness is a journey, and small, intentional changes can make a world of difference. Even if it doesn’t seem like much, you’re still making a conscious effort to prioritize your needs.
At Sunmed, our CBD products are easy to integrate into your daily wellness routine. It's a small step with the potential to have a big impact on your senses of internal balance and mental clarity.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Circadian Rhythms | National Institute of General Medical Sciences.
What Are Sleep Deprivation and Deficiency? | National Heart Lung and Blood Institute
An introduction to the endogenous cannabinoid system | National Library of Medicine
Intermittent Fasting and Metabolic Health | National Library of Medicine