Sleep Without Compromise

Jul 12

Written By Animal Based Bae

The Sleep Protocol That Changed Everything:

Energy, Mood, and Deep Rest—Naturally

Sleep Like Your Life Depends on It (Because It Does)

If only more people knew how good they could feel—just by changing how they sleep.

Sleep used to be something I didn’t think twice about…until I realized how much of my health, energy, mood, metabolism, and focus hinged on it. After plenty of trial and error, I created a routine that completely changed how I feel during the day.

This isn’t about popping melatonin. It’s about reclaiming your biology—and waking up feeling powerful again.

Let’s start with the stats:

1 in 3 Americans sleep less than 7 hours a night

1 in 2 regularly use sleep aids

2 out of 3 Australians report chronic sleep concerns

It’s time to flip those numbers. Starting tonight.

My Sleep Transformation Toolkit

1. Consistency is Everything

Good sleep doesn’t start at night—it starts in the morning. I built a consistent rhythm with movement, meals and wind-down cues so my body knows when it’s time to rest. Routine is the new biohack.

2. Meal Timing + Nutrient Density

I eat two nourishing, animal-based meals a day and stop by 4:30 PM. This gives my body space to digest, balance hormones, and naturally boost melatonin production. What you eat—and when you eat—directly affects how well you sleep.

3. Morning and Evening Sunlight = Better Sleep at Night

Just five minutes of natural morning light has done more for my sleep than any supplement ever has. Morning sunlight helps regulate your circadian rhythm by activating serotonin, which later converts into melatonin—the hormone responsible for sleep. It also lifts your mood and supports hormone balance. Evening light, especially at dusk, signals to your body that it’s time to wind down. You can literally feel the shift as you soak in the soft, reddish light. This is largely due to increased exposure to near-infrared (NIR) light at sunrise and sunset, which plays a role in mitochondrial health and further supports your natural sleep-wake cycle.

4. Cut the Blue Light and EMF Noise

Blue light and EMFs silently destroy sleep by hijacking your brain and hormones. That’s why I power down electronics 1–2 hours before bed and add these tools:

Yellow light blockers during the day
Red lenses at night
EMF-blocking headphones and laptop mat

I trust BON CHARGE for all of the above—because they actually care about real health, not hype. (use code: BAE15)

5. The Red Light Shift (Life-Changing)

Switching to red light at sunset was one of the most instant transformations in my health.

You’ll wonder why you didn’t start sooner.

Our ancestors lived by the sun. Now we’re bombarded with artificial light 24/7—and our hormones are paying for it.

Red light helps calm your nervous system, align your circadian rhythm, and whisper to your body: it’s time to heal.

6. Clean, Cool Air = Deep Sleep

When I sleep, I keep my bedroom at 69°F for optimal melatonin production—but temperature is just part of the story.

Air quality is everything.

Your air is the most consumed element of your life. Even while you sleep, your body is detoxing, repairing, and regenerating.

And most indoor air? Filled with VOCs, off-gassing furniture, mold, and invisible toxins.

That’s why I use the JASPR Air Purifier—in my bedroom and kitchen (the two most important rooms to get this right).

Since switching:

Deeper, uninterrupted sleep
Clearer skin
Better energy
Less congestion

It’s not just cleaner air. It’s a health upgrade.

7. Daily Movement, No Excuses

Even a 20-minute walk makes a huge difference. Movement helps lower cortisol, regulate blood sugar, and reset your circadian rhythm so you fall asleep faster and sleep deeper.

8. Sauna at Sunset

If you want next-level calm, finish the day with a sauna session. It melts away stress, soothes your muscles, and puts your body in full parasympathetic mode. You’ll sleep deeply—and wake up strong.

Want to Wreck Your Sleep? Just Do This:

Eat processed foods
Pour that late-night wine
Chug caffeine after 3 PM
Scroll mindlessly until midnight
Skip blue light protection
Avoid sunlight like it’s your enemy
Breathe in indoor toxins all night
Wake up with no structure
Stay stressed (those habits above will guarantee it)

How I Sleep Like a Champ Now:

Two nourishing, animal-based meals—finished by 4:30 PM
Zero caffeine after 1 PM
Blue light blockers during the day + red light settings in the evening
Movement daily + sauna when I can
Jaspr air purifiers running in my bedroom and kitchen
No screens after 6:30 PM (yes, even on movie night—red light glasses are a must)
Consistent bedtime and wake-up—even while traveling

Ready to Sleep Better?

Here’s what I trust to support deep, restorative sleep:

BON CHARGE – Red light therapy, blue light blockers, EMF protection, and a sauna blanket that promotes relaxation and recovery.

JASPR – Advanced air purification that supports deeper sleep, overall health, and beauty benefits you can feel—think clearer skin, stronger hair, and healthier nails.

Final Thoughts

Sleep is where your body rebuilds.

If you’re not sleeping well, you’re not healing.

And if you’re tired of being tired, start with your environment.

Clean air

Better light

Natural rhythms

Real food

A calm mind

These changes are simple. The results are transformational.

You don’t have to settle for poor sleep.

You just need a consistent schedule and the right tools.