Andrew Huberman’s Science-Based mostly Sleep Protocol: A Complete Information

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Sleep may simply be the last word life hack, and I’m not being dramatic right here.

Again in 2021, Stanford neuroscientist Andrew Huberman posted a tweet that made 1000’s of individuals rethink their relationship with sleep. He referred to as it “one of the best nootropic, stress aid, trauma launch, immune booster, hormone augmenter, and emotional stabilizer.” Coming from a man who research brains for a dwelling, that caught my consideration.

The irony? Most of us scroll by way of our telephones till our eyes burn, then surprise why we really feel like rubbish each morning.

Over the previous 4 years, Huberman has quietly assembled what is likely to be essentially the most sensible, science-backed sleep protocol on the market. No costly devices. No bizarre dietary supplements with unpronounceable names. Simply methods based mostly on how our our bodies really work, from exactly timed daylight publicity to strategic carb timing at dinner.

His protocol has advanced since 2021, incorporating shocking instruments like mouth-taping and refined complement suggestions based mostly on rising analysis. This information breaks down every part in Huberman’s present sleep toolkit for 2025.

Honest warning: after studying how night mild messes along with your mind chemistry, you may grow to be that one who dims all of the lights after sundown. Your pals may tease you, however you’ll be the one sleeping like a child.

The Core Rules of Huberman’s Sleep Protocol

Mild Publicity: The Grasp Regulator

In case you solely take one factor from Huberman’s complete protocol, make it this: get daylight in your eyes inside an hour of waking up.

I do know, I do know. It sounds too easy to really work. However right here’s the factor – that morning mild publicity does one thing profound to your mind. It triggers a cascade of hormonal occasions that primarily begins a 24-hour countdown to when your physique will launch melatonin later that evening. Miss this window persistently, and also you’re mainly taking part in circadian rhythm roulette.

Huberman recommends at the least 10 minutes of outside mild publicity, although you’ll want extra on cloudy days (typically as much as Half-hour). And no, sitting by a window doesn’t rely. Even on an overcast day, out of doors mild is about 50 occasions brighter than your kitchen, which is what your retinal ganglion cells must ship the “it’s daytime!” sign to your mind.

What for those who get up earlier than dawn? Activate brilliant lights indoors first, then head exterior as soon as the solar comes up. Your mind wants that pure mild spectrum to correctly calibrate.

However morning mild is barely half the equation. Huberman found one thing fascinating about night mild publicity that almost all sleep consultants miss. Viewing daylight within the late afternoon or round sundown offers a second anchor level on your circadian rhythm. Consider it as giving your mind a heads-up that nighttime is coming.

This doesn’t imply staring immediately on the solar (please don’t). Simply spend 5-10 minutes exterior when the solar is low on the horizon. Huberman explains that this sundown viewing really helps shield your sleep from the synthetic mild you’ll inevitably encounter later within the night. In a current submit on X, Huberman mentions he makes use of this daylight remedy lamp on Amazon every time he can’t entry daylight attributable to wet days.

Now for the half that may make you rethink your nighttime Netflix behavior: keep away from brilliant lights between 10 PM and 4 AM like your sleep is dependent upon it. As a result of it does.

Throughout this window, your eyes grow to be insanely delicate to mild. Even a fast toilet journey with the lights on can suppress melatonin and mess along with your dopamine for the subsequent day. Huberman isn’t exaggerating when he says this could “get rid of melatonin” manufacturing.

The answer? Hold lights as dim as potential after 10 PM. Use low-positioned lamps with heat bulbs (suppose candlelight vibes, not working room). In case you completely must verify your telephone at 3 AM, squint such as you’re trying on the solar. Higher but, don’t verify it in any respect.

Constant Sleep Timing

Right here’s the place issues get fascinating. You understand how everybody says to maintain a daily sleep schedule? Turns on the market’s extra nuance to it than simply selecting a bedtime.

Huberman’s strategy focuses first on waking up on the similar time each single day. Sure, even on weekends. Your wake time is definitely extra necessary than your bedtime for setting your circadian rhythm. Decide a time and stick with it inside an hour, max.

However right here’s the counterintuitive half: don’t drive your self to go to mattress at an arbitrary time for those who’re not sleepy. As an alternative, Huberman says to look at for that first wave of night sleepiness – you recognize, whenever you begin nodding off on the sofa. That’s your physique’s pure sign. Miss it and push by way of, and also you may catch what he calls a “second wind” that’ll have you ever awake at midnight.

There’s additionally this bizarre phenomenon that occurs about 60-90 minutes earlier than your pure bedtime. You may out of the blue really feel extra alert, possibly even productive. Huberman calls this the “forbidden zone” for sleep, and it’s completely regular. Your physique temperature really rises barely throughout this time.

Don’t panic if this occurs. Don’t begin a brand new mission. Simply stick with your wind-down routine realizing that the sleepiness will return. I’ve discovered to make use of this time for mild studying or mild stretching relatively than combating it or giving in to the urge to reorganize my complete closet.

The hot button is recognizing these patterns in your individual physique and dealing with them, not in opposition to them. When you perceive your pure rhythms, sleep turns into much less of a battle and extra of a collaboration along with your biology.

Environmental Optimization

Temperature Management

Your bed room temperature is likely to be sabotaging your sleep, and also you in all probability don’t even notice it.

Huberman’s analysis reveals that your core physique temperature must drop by 1-3 levels Fahrenheit to provoke sleep. Combat in opposition to this, and also you’ll toss and switch all evening. Work with it, and also you’ll drift off like a child.

The magic quantity? Hold your bed room between 65-68°F (18-20°C). I believed this was loopy chilly at first, however the distinction was rapid. In case you’re somebody who runs sizzling at evening, lean towards 65. In case you’re all the time freezing, 68 is likely to be your candy spot. I take advantage of a Chilipad on my mattress to take issues to the subsequent degree after listening to Tim Ferriss point out it on his podcast.

Right here’s a trick that sounds backwards however works brilliantly: take a sizzling tub or bathe about 90 minutes earlier than mattress. The science is fascinating – the new water brings blood to your pores and skin’s floor, then whenever you get out, your physique quickly cools down. This mimics the pure temperature drops that indicators sleepiness.

Can’t management your thermostat? Stick a foot or hand out from below the covers. Your extremities are like little radiators that assist dump extra warmth. Some folks swear by cooling mattress pads, however truthfully, a easy fan can work simply as effectively.

Creating the Cave-Like Surroundings

Huberman’s recommendation right here is blunt: make your bed room as darkish as humanly potential.

I’m speaking as darkish as a cave. Blackout curtains aren’t only for shift staff anymore. Even small quantities of sunshine from streetlamps or that annoying LED in your telephone charger can disrupt melatonin manufacturing. I began overlaying each tiny mild supply in my bed room, and sure, I felt ridiculous doing it. However the sleep high quality enchancment was price trying like a vampire. Blackout curtains are literally extraordinarily inexpensive on Amazon.

If blackout curtains aren’t within the price range, an honest sleep masks works too. Simply be certain that it’s snug sufficient that you simply gained’t rip it off in the midst of the evening. I personally use the Alaska Bear Silk Sleep Masks after listening to Dr. Peter Attia saying that he used it on considered one of his podcast episodes.

As for noise, Huberman hasn’t made it an enormous focus in his protocol, however the precept is clear: sudden sounds wake you up. A white noise machine or perhaps a fundamental fan can masks these random automotive honks or neighbor noises that fragment your sleep. The hot button is constant background noise relatively than excellent silence.

Respiration Optimization

That is the place Huberman’s protocol will get a bit unconventional. Mouth taping throughout sleep feels like one thing out of a bizarre wellness development however hear me out.

Many people unconsciously breathe by way of our mouths at evening, which might result in loud night breathing, dry mouth, and even gentle sleep apnea. By gently taping your mouth closed with medical tape (emphasis on medical – this isn’t duct tape), you prepare your self to breathe by way of your nostril.

The advantages of mouth taping are infinite – higher oxygen saturation, much less loud night breathing, and deeper sleep. Begin by practising nasal respiration throughout the day, particularly throughout mild train. Then strive the tape for brief intervals earlier than committing to a full evening.

If the thought freaks you out, that’s truthful. However for those who get up with a desert-dry mouth or your associate complains about loud night breathing, it is likely to be definitely worth the awkwardness. Simply use porous surgical tape which you can simply take away if wanted – this isn’t about sealing your mouth shut such as you’re in a hostage scenario. I personally use this model on Amazon.

One necessary observe: when you have critical sleep apnea or can’t breathe by way of your nostril attributable to congestion or structural points, skip this and see a physician as a substitute. Huberman emphasizes that addressing sleep apnea is essential for each sleep high quality and total well being.

The objective with all these environmental tweaks is to take away each potential barrier between you and high quality sleep. Sure, you may really feel a bit further optimizing each element, however whenever you begin waking up really refreshed as a substitute of groggy, you’ll perceive why Huberman obsesses over these elements.

Behavioral Methods

The Wind-Down Routine

Bear in mind how your dad and mom used to offer you a shower and browse you a narrative earlier than mattress? Seems they have been onto one thing.

Huberman recommends a 30–60-minute wind-down interval that indicators to your mind that sleep is coming. This isn’t nearly rest – it’s about making a constant sequence of cues that set off your physique’s sleep response.

My routine appears one thing like this: dim the lights, do some mild stretching, possibly take heed to a Yoga Nidra session (Huberman swears by these). The hot button is holding it constant and genuinely calming. Save the true crime podcasts for daytime.

What positively doesn’t belong in your wind-down? Work emails, intense train, or something that will get your coronary heart racing. I discovered this the laborious means after considering I might squeeze in “only one extra” work process earlier than mattress. Spoiler: it by no means ends effectively.

Managing Sleep Difficulties

Right here’s one thing that shocked me: for those who can’t go to sleep inside 20-Half-hour, Huberman says get away from bed.

This feels flawed whenever you’re exhausted, however mendacity there getting annoyed solely trains your mind to affiliate your mattress with wakefulness. As an alternative, go to a different room (maintain lights dim), and do one thing boring. Learn a dense philosophy ebook. Fold laundry. Hearken to that podcast about tax regulation.

Whenever you really feel sleepy once more, head again to mattress. It would take a number of rounds, however this prevents that terrible bed-anxiety spiral.

Huberman additionally shares a psychological trick for racing ideas: take a “psychological stroll” by way of a well-known place. Visualize your self strolling by way of your neighborhood or a favourite mountaineering path intimately. It’s like counting sheep however really efficient. Your mind can’t concurrently fear about tomorrow’s presentation and navigate an imaginary stroll.

Digital System Administration

Let’s be trustworthy about our telephones. Everyone knows they’re sleep killers, however Huberman’s rationalization of why makes it unattainable to disregard.

It’s not simply blue mild (although that’s a part of it). The content material itself – whether or not it’s work stress or social media dopamine hits – retains your mind in high-alert mode. Even with evening mode on, scrolling TikTok at midnight is like making an attempt to sleep after consuming espresso. Huberman makes use of Roka Blue Mild Glasses at evening, however they’re fairly costly, so I simply received this inexpensive pair on Amazon, and so they work completely.

The worst offense? That middle-of-the-night telephone verify. You get up to pee, seize your telephone “simply to verify the time,” and out of the blue it’s 45 minutes later and also you’re deep in a Wikipedia rabbit gap about medieval farming strategies. Your retinas are at peak sensitivity throughout nighttime hours, so even a short flash of display screen mild can suppress melatonin for hours.

Vitamin and Substances

Strategic Consuming for Sleep

Right here’s the place Huberman’s recommendation may shock you: eat carbs at dinner.

Whereas he retains breakfast and lunch decrease in carbs for daytime alertness, night carbohydrates assist enhance serotonin and melatonin manufacturing. We’re speaking advanced carbs like candy potatoes, rice, or oats – not a pint of ice cream (sadly).

The timing issues too. End consuming 2-3 hours earlier than mattress to keep away from mendacity down with a full abdomen. However don’t go to mattress hungry both – starvation pangs at 2 AM are their very own particular torture.

Caffeine Technique

Huberman’s caffeine guidelines fully modified my espresso recreation:

First, wait 90-120 minutes after waking earlier than your first cup. This lets your pure cortisol do its job and prevents that afternoon crash.

Second, minimize your self off 8-10 hours earlier than bedtime. In case you sleep at 11 PM, your final espresso must be at 1-3 PM. “However I can drink espresso at dinner and sleep nice!” you may say. Perhaps you may go to sleep, however analysis reveals late caffeine nonetheless fragments your sleep high quality even for those who don’t notice it.

What to Keep away from

Alcohol isn’t your pal right here. That nightcap may make you are feeling drowsy, however Huberman explains it’s sedation, not actual sleep. You’ll miss out on essential REM cycles and doubtless get up at 3 AM when the alcohol metabolizes.

As for melatonin dietary supplements? Huberman’s stance is obvious: throw them away. They may assist you to go to sleep 3-9 minutes sooner however gained’t maintain you asleep. Plus, these 5-10mg doses are means larger than what your physique naturally produces.

Train and Bodily Exercise

Morning train is sort of a double shot of espresso on your circadian rhythm – minus the jitters.

Huberman suggests even mild motion shortly after waking, mixed with that morning daylight, sends a strong “it’s daytime” sign to your mind. This builds up adenosine (sleepiness molecules) all through the day so that you’re really drained at bedtime.

However timing is every part. End intense exercises at the least 2-3 hours earlier than mattress. Late-night CrossFit may make you are feeling achieved, however your elevated physique temperature and adrenaline will maintain you wired for hours.

A mild night stroll after dinner? Completely nice. Simply maintain it leisurely.

The Huberman Sleep Complement Stack

Right here’s the place issues get particular. Huberman has examined numerous combos and landed on what he calls his sleep cocktail. Vital observe: he all the time emphasizes making an attempt behavioral modifications first after which step by step introducing dietary supplements separately.

Core Dietary supplements (Nightly Choices)

Magnesium L-Threonate (300-400mg) Huberman typically mentions Magtein (magnesium L-threonate) by identify, and steadily recommends Momentous dietary supplements, which he’s partnered with. This mineral calms the nervous system and helps you keep asleep. About 5% of individuals get abdomen upset, so begin low. “Magnesium is concerned in over 600 enzymatic reactions in your physique, so it’s concerned in numerous various things, however what we’re concerned about is studying extra about its position with reminiscence,” says Huberman. Huberman at present takes Momentous Magnesium L-Threonate.

Apigenin (50mg) This chamomile extract is considered one of Huberman’s favorites. Huberman sometimes makes use of Momentous model apigenin, although different high quality manufacturers can be found. It binds to the identical receptors as anti-anxiety meds however with out the dependency threat.

L-Theanine (100-400mg) Present in inexperienced tea, theanine promotes rest with out grogginess. Huberman mentions utilizing Momentous L-theanine in his stack. One warning: for those who’re liable to vivid desires or sleepwalking, skip this one. It will probably make desires intensely sensible for some folks.

Occasional Additions

Glycine (2g) and GABA (100mg) Huberman makes use of these solely 3-4 nights per week to keep away from tolerance. Glycine barely lowers physique temperature, whereas GABA offers gentle sedation. He describes GABA as a delicate “hammer over the pinnacle” for significantly troublesome nights. I take advantage of this GABA product by Double Wooden Dietary supplements.

Myo-Inositol (900mg) That is Huberman’s latest addition which he references on this podcast episode about OCD, and he makes use of it each third evening or so. It helps with sleep depth and reduces nighttime anxiousness. The dose is necessary – he makes use of 900mg, not the upper doses used for different situations. He takes Momentous Inositol.

Superior Sleep Instruments

Psychological Strategies

Huberman recommends the Reveri app for self-hypnosis, created by Stanford’s Dr. David Spiegel. Three periods per week can rewire your sleep anxiousness over time.

For middle-of-night wakeups, NSDR (Non-Sleep Deep Relaxation) is gold. Huberman has free NSDR recordings on YouTube. Even for those who don’t fall again asleep, you’ll get restorative advantages much like sleep.

The Evolution of Huberman’s Protocol

What I recognize about Huberman is how his protocol has advanced based mostly on proof:

2021: Established the core trinity of sunshine, temperature, and timing
2022: Added sundown viewing and mouth-taping
2023: Experimented with inositol, went viral on TikTok
2024: Simplified his complement routine
2025: Continues refining based mostly on new analysis

The muse hasn’t modified, however the particulars maintain enhancing.

Implementation Information

Getting Began

Don’t strive every part without delay. Right here’s a smart development:

Week 1: Focus solely on morning daylight and constant wake time
Week 2: Add night wind-down and bed room temperature
Week 3: Dial in your caffeine timing and take a look at carbs at dinner
Week 4: Contemplate dietary supplements for those who nonetheless need assistance

Frequent Errors to Keep away from

The most important mistake? Perfectionism. Lacking morning daylight as soon as gained’t spoil you. Having espresso at 4 PM sometimes is ok. The objective is consistency, not perfection.

Additionally, do not forget that dietary supplements are elective. Many individuals sleep nice with simply the behavioral instruments. I personally discovered that when I nailed the sunshine publicity and temperature, I not often wanted the dietary supplements.

Conclusion

After following Huberman’s protocol for months, right here’s what struck me most: it’s not about following guidelines, it’s about understanding your biology.

When you grasp why morning mild issues, why your bed room must be chilly, and why that night scroll session destroys your sleep, the behaviors grow to be apparent. You’re not combating your physique anymore – you’re lastly working with it.

Begin with only one change. Perhaps it’s morning daylight. Perhaps it’s ditching the ten PM overhead lights. Decide one thing that feels doable and construct from there.

Your sleep will enhance. And when it does, every part else in your life will get an improve too. That’s not simply Huberman speaking – that’s biology. And you’ll’t argue with biology.