Biohacks: What They Are, Examples, and Considerations

The term "biohack" can be a little misleading. It sounds complicated or technological, but it isn't really as complex as you might think. Biohacking is really just about tuning into your body and gently experimenting with ways to feel better, think clearly, and live more intentionally.

It doesn’t have to involve tech gadgets or complicated routines. In fact, some of the most powerful biohacks are incredibly simple — like getting sunlight first thing in the morning or adding a few more leafy greens to your plate.

So what exactly is biohacking? Let's take a look at simple ways to incorporate more biohacks into your life.

What is biohacking?

Biohacking is about learning how your body works and using that knowledge to optimize your physical, mental, and emotional well-being. From cognitive function to energy levels, sleep quality, stress management, heart health, and more, biohacking can be a great way to support various aspects of your wellness.

It’s less about hacking in the shortcut sense and more about actively participating in your own wellness. Because every human body is different, biohacking is often a process of personal exploration. You might try something, notice how you feel, and adjust accordingly.

Some people approach biohacking techniques with spreadsheets and wearables. Others simply start with a journal and a few small daily habits to support optimal health. 

There’s no one way to biohack. You don't need to invest in a costly fitness tracking watch or buy an exercise bike with a monthly membership. You can keep it simple by writing little notes on paper for yourself and using free workouts you find on social media.

What are the different types of biohacking?

There are many different forms of biohacking, and they often overlap. Most people use several biohacking strategies at the same time to maximize their outcome.

Nutritional biohacking

Nutritional biohacking focuses on how food choices, supplements, and hydration affect your energy, focus, and mood. It can be as simple as timing your meals differently or exploring how you feel when you cut back on sugar.

Mental and emotional biohacking

Biohacking for your mental performance includes things like mindfulness, journaling, meditation, and anything that helps create a more peaceful, focused state of mind and balanced emotional health.

Environmental biohacking

This might involve adjusting your lighting, sound, or temperature to support your body’s circadian rhythm and energy flow. 

Environmental biohacking has some overlap with other types of biohacking. Things like aromatherapy could fall under the umbrella of emotional biohacking as well. 

Technological biohacking

Wearables like sleep trackers, heart rate monitors, or blue light-blocking glasses fall into this category. These tools can help you collect data and adjust your routines accordingly.

Botanical and supplement-based biohacking

This includes natural compounds and plant-based supplements that gently support the nervous system, energy, and clarity. Think premium CBD products, adaptogens, nootropics, or omega-3s and how they each work in different ways to support your body’s rhythm.

What are some popular biohacks?

Let’s look at some examples that are simple, approachable, and easy to do right now. 

Morning sunlight exposure

Getting natural sunlight within the first hour of waking is touted as one of the most powerful biohacks for supporting your circadian rhythm. It helps your body understand that it’s time to wake up, boosting serotonin and setting you up for better energy and sleep.

Try spending 20 minutes outside without sunglasses. You can sit in the cozy shade of your porch. Walk, stretch, drink your morning tea while soaking up the morning rays.

Intermittent fasting

This involves eating within a specific window of time (like 12 p.m. to 8 p.m.), which allows your body to rest and reset between meals. 

Intermittent fasting isn't about depriving yourself of foods you enjoy. It’s about metabolic flexibility and giving your digestive system a break. If you do try intermittent fasting, ease in gently and listen to your hunger cues. Not every approach works for everyone’s body.

Cold exposure

Cold showers or cold plunges are known to stimulate circulation, reduce tension, and build resilience. Even just ending your shower with 30 seconds of cold water can provide a quick mental reset.

CBD for calm and balance

CBD (cannabidiol) is a plant compound from hemp that interacts with the endocannabinoid system, your body’s built-in balancing system. It’s often used to support a sense of calm, emotional balance, and recovery from stress.

CBD is a gentle, non-intoxicating biohack that fits easily into most routines. Most people use CBD in the form of tincture drops or gummies. Many people use CBD for focus during the day or CBD for sleep at night.

Blue light reduction in the evening

Your brain associates blue light with daylight, which can interfere with melatonin production and sleep. Most electronics emit blue light, so reducing screen time in the hour before bed is a simple way to support deeper, more restful sleep.

Is biohacking safe?

Many everyday biohacks are very low-risk. Getting sunlight, drinking more water, or taking breaks from screens are widely considered good advice. As with anything wellness-related, it’s important to stay mindful, especially if you’re making big shifts to your diet, supplements, or sleep routine.

Some biohacks may not work for you, and that's perfectly fine. You can tailor your approach to a simple wellness routine based on what seems to be providing you with the best results.

Biohacking and long-term wellness

One of the best things about biohacking is that it naturally leads you back to the basics. It’s about building awareness, strengthening your intuition, and reconnecting with what your body already knows.

When you treat biohacking as a long-term lifestyle rather than a quick fix, you start to notice subtle but powerful shifts over time. Biohacking can help you maintain a healthy weight, improve your sleep patterns and maintain a consistent sleep schedule, support immune function, and even aid with disease prevention when used as part of a well-rounded lifestyle. 

Consistency is the key to achieving your wellness goals. Whether you're seeking more clarity, energy, ease in your body, a better relationship with rest, or a stronger sense of emotional balance, it won't happen overnight. All things take time.

How to start biohacking your life

The first step to biohacking your life is to choose at least one wellness goal to address. Do you feel bloated if you eat too late? Do you feel like you could use an extra hour of sleep? Pick the most pressing goal and focus on a small, simple thing you can do to address your concerns.

Something as simple as turning your electronics off at 8 p.m. can make it substantially easier to get great quality sleep. Use your CBD and read a book in warm yellow light until you’re ready to doze off.

Do you feel like you're in an energy slump after lunch? Try opting for a high-protein lunch lower in sugar and refined carbohydrates. You may find yourself a little more energized rather than ready for a nap. 

Most people find it helpful to start with one thing at a time when attempting to incorporate biohacks into their wellness routine. Refine your approach, let your new habit become second nature, and adopt a new biohack when you feel like you can manage another change to your routine with grace and ease. 

Most importantly, biohacking takes time. Consistency will bring you closer to your goals. You won’t really know how well a new approach is working until you’ve been consistent for at least a few weeks. If it isn’t working, try a tailored approach based on your experience. There’s always room for growth.

The bottom line

Biohacking might sound trendy, but at its heart, it’s ancient. It’s what our ancestors did long before we had gadgets or trackers: they paid attention. They listened to the sun, the seasons, their hunger, their energy. 

In many ways, biohacking is just a return to awareness guided by intention, supported by gentle tools, and shaped by your own experience.

Whether you’re adding CBD to your wind-down routine, stepping outside for morning sunlight, or slowly experimenting with new habits, remember that your body is prepared to guide you through the process.

Sunmed premium CBD products come in formulas targeted to many common goals, like promoting sleep or supporting focus.

Sources:

Tips for Cutting Down on Sugar | American Heart Association

Effects of Light on Circadian Rhythms | NIOSH | CDC

Home Remedies: What are the benefits of aromatherapy? | Mayo Clinic News Network

Is It Bad To Sleep With the Lights On? | Cleveland Clinic