Introduction
Long trading days challenge focus and energy. These evidence-aligned “biohacks” keep cognition steady and decision quality high—without extreme routines.
Sleep Architecture 101
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Aim: consistent sleep window, 7–9 hours
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Evening wind-down (45–60 min): dim lights, no heavy meals, no intense news
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Bedroom setup: dark, cool, quiet; optional eye mask/earplugs
Morning and Pre-Market
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Light exposure within 30 minutes of waking
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15–30 minutes of light movement
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Caffeine timing: first cup 60–90 minutes after waking; cut-off 8–10 hours before bed
Nutrition for Stable Focus
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Pre-market: protein + fiber + slow carbs (e.g., greek yogurt, berries, oats; or eggs + wholegrain toast + avocado)
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Midday: avoid heavy, high-glycemic meals; choose lean protein + vegetables + whole grains
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Hydration: 2–3 liters/day; add electrolytes if training or in hot climates
Recovery Signals
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HRV/resting HR (via wearable) as readiness cues
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Low readiness day = reduce risk, simplify setups, avoid marginal trades
Supplement Considerations (general, not medical advice)
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Creatine monohydrate 3–5 g/day (cognition and training support)
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Omega-3s (EPA/DHA) for general health
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Magnesium glycinate at night for relaxation
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Caffeine: 1–2 mg/kg pre-market if desired; avoid late-day intake
Weekly Recovery Rituals
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One longer Zone 2 session (40–60 min)
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One restorative session (yoga, breathing, mobility)
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Weekly review: correlate sleep/recovery with trading errors
CTA
Grab the Biohacker Meal and Sleep Planner with templates and grocery lists.
