Ever wondered how to upgrade your health without leaving your living room? Welcome to the world of at home biohacks, where tiny tweaks can deliver surprisingly big results. According to Katie Mant, Co-Founder and Chief Visionary Officer at Bon Charge, “biohacking at home is about making small, intentional changes using science-backed tools to optimise your health and wellbeing.”
For women, this doesn’t mean rigid regimes or complicated protocols. In fact, it’s usually something much simpler. “For example, it might mean setting up your environment to support better sleep, balancing our energy fluctuations throughout the day, and using light and recovery technologies to help with stress, skin health, or hormonal shifts,” says Katie. “It’s not about extremes – it’s about practical, everyday steps you can integrate at home.”
If you’re just getting started, the world of at home biohacks can feel a little intimidating. However, Katie is quick to reassure beginners.
“Simple shifts like blocking blue light at night, using red light devices for skin and energy, and wearing an eye mask for deeper sleep are safe entry points,” she says. “And if you’re a more advanced user, “You might start looking at devices like wearables, cold therapy, or more rigid sleep habits and schedules.,” she adds. “The key is to start gently.Notice how your body responds, and then layer in more advanced tools if and when you’re ready. But it all has to be based on how you feel.”
Tips For At home biohacks
Personalisation is also vital to maximise your at home biohacks.
“Start with clarity on your goals,” Katie says. “Whether it’s improving sleep, boosting energy, reducing stress, or enhancing recovery. Then select tools that specifically target those outcomes. For example, if skin health is front of mind, red and near-infrared light would be a great choice. You could use a red light face mask or a bigger, more versatile red light panel. Biohacking is most effective when it’s goal-driven, not just gadget-driven.”
Katie also emphasises that sleep is central to recovery. “Sleep is where the body repairs, so it’s central to everything. It’s also the reason we founded Boncharge! Tools like blue light blocking glasses in the evening, blackout sleep masks, routine consistency or wearables such as sleep trackers can help regulate circadian rhythm, calm the nervous system, and improve recovery overnight. Even small improvements in sleep quality compound into better energy, focus, and resilience during the day.”
For those curious about the devices themselves, Katie recommends a holistic approach to health. “When used correctly, yes. PEMF mats have been shown to help with full body relaxation, stress reduction, and recovery, while sleep trackers provide useful insights into patterns and habits. They’re not magic solutions on their own, but combined with consistency and lifestyle changes, they can be powerful tools for long-term wellness.”
Avoid Common mistakes
Common mistakes are easy to avoid. “Two things stand out,” warns Katie. “That is, expecting instant results and using too many devices at once. Biohacking is about consistency over time. It’s better to use one or two tools consistently and make incremental improvements to your wellbeing than to overwhelm yourself with five and then give up. Another common mistake is ignoring basics like hydration, movement, and nutrition. Tech can’t replace fundamentals – it should enhance them.”
For those seeking to build a versatile biohacking toolbox, Katie recommends a range of infrared light options. “Red light and near-infrared wavelengths have been associated with improvements in the appearance of skin tone, texture and elasticity. It’s commonly used for skin rejuvenation and repair,” Katie notes. “At the same time, the mitochondrial stimulation it provides can boost cellular energy, which translates into feeling more energised and resilient during the day.”
Timing and routine can also enhance results. “Red light devices can be used any time of day, while near-infrared devices are most beneficial when used in the morning hours to align with your body’s natural circadian rhythms and maximise energy-boosting effects. PEMF can be used any time of day as it depends on the setting; for example, one PEMF setting is energising and boosts focus, productivity and creativity. Consistency and habit-building matter more than perfect timing. But routine does enhance results,” Katie explains.
Safety is also key for those experimenting with biohacking at home. “Even though most wellness devices are designed for everyday use, it is important to read and follow the directions for use to determine whether a device is right for you,” says Katie.
“People should always check with a healthcare professional if they’re unsure before using PEMF or other electrical stimulation devices. And, especially so if they have certain medical conditions, such as pacemakers, or who are pregnant. With red light devices, eye safety is important. This is why we have goggle accessories available with our red light devices we sell. It is also critically important to only use quality devices that have been independently tested. Responsible use is key.”
Katie’s advice on the biohacking hype
The best way to navigate some of the biohacking hype is to thoroughly investigate the brand.
“Look for more information from the brand when considering a purchase,” she advises. “They should have clear details on their website about the product, including referencing studies, clinical evidence, and that their devices are tested to international safety standards. Avoid products that promise extreme or overnight results. Science-backed tools and devices focus on gradual improvements, backed by physiology, not quick fixes.”
And, for monitoring progress, Katie suggests simple methods. “Track your sleep quality, energy levels, mood, or skin health through a journal or even photos. Many women find that noticing daily changes in energy, clarity, or recovery is more motivating than data alone. If you want more, wearables can give added insights, but they’re not essential.”
Ultiamtely, the ultimate secret to at home biohack success, according to Katie, is effortless integration.
“The most effective hacks are the ones that fit seamlessly. Look for ways you can practice habit-stacking: consider wearing a red light face mask when reading emails or cooking dinner. If you wear glasses, blue light blocking glasses can, for example, replace these at night. Other devices, such as sauna blankets , can be used while listening to a podcast or watching TV. We truly believe that it’s about integration, not disruption.
Whether you’re aiming for better skin, more energy, or deeper sleep, Katie sums it up perfectly. “Tech is a powerful enhancer,” she says. “But, if the basics aren’t there – quality sleep, good nutrition, movement, and stress management – the results will always be limited. Consistency, paired with supportive lifestyle choices, is what unlocks the full benefits of making positive, incremental changes in your own wellness journey.”
