Sleep might just be the ultimate life hack, and I’m not being dramatic here.
Back in 2021, Stanford neuroscientist Andrew Huberman posted a tweet that made thousands of people rethink their relationship with sleep. He called it “the best nootropic, stress relief, trauma release, immune booster, hormone augmenter, and emotional stabilizer.” Coming from a guy who studies brains for a living, that caught my attention.
The irony? Most of us scroll through our phones until our eyes burn, then wonder why we feel like garbage every morning.
Over the past four years, Huberman has quietly assembled what might be the most practical, science-backed sleep protocol out there. No expensive gadgets. No weird supplements with unpronounceable names. Just strategies based on how our bodies actually work, from precisely timed sunlight exposure to strategic carb timing at dinner.
His protocol has evolved since 2021, incorporating surprising tools like mouth-taping and refined supplement recommendations based on emerging research. This guide breaks down everything in Huberman’s current sleep toolkit for 2025.
Fair warning: after learning how evening light messes with your brain chemistry, you might become that person who dims all the lights after sunset. Your friends might tease you, but you’ll be the one sleeping like a baby.
The Core Principles of Huberman’s Sleep Protocol
Light Exposure: The Master Regulator
If you only take one thing from Huberman’s entire protocol, make it this: get sunlight in your eyes within an hour of waking up.
I know, I know. It sounds too simple to actually work. But here’s the thing – that morning light exposure does something profound to your brain. It triggers a cascade of hormonal events that essentially starts a 24-hour countdown to when your body will release melatonin later that night. Miss this window consistently, and you’re basically playing circadian rhythm roulette.
Huberman recommends at least 10 minutes of outdoor light exposure, though you’ll need more on cloudy days (sometimes up to 30 minutes). And no, sitting by a window doesn’t count. Even on an overcast day, outdoor light is about 50 times brighter than your kitchen, which is what your retinal ganglion cells need to send the “it’s daytime!” signal to your brain.
What if you wake up before sunrise? Turn on bright lights indoors first, then head outside once the sun comes up. Your brain needs that natural light spectrum to properly calibrate.
But morning light is only half the equation. Huberman discovered something fascinating about evening light exposure that most sleep experts miss. Viewing sunlight in the late afternoon or around sunset provides a second anchor point for your circadian rhythm. Think of it as giving your brain a heads-up that nighttime is coming.
This doesn’t mean staring directly at the sun (please don’t). Just spend 5-10 minutes outside when the sun is low on the horizon. Huberman explains that this sunset viewing actually helps protect your sleep from the artificial light you’ll inevitably encounter later in the evening. In a recent post on X, Huberman mentions he uses this sunlight therapy lamp on Amazon whenever he can’t access sunlight due to rainy days.
Now for the part that might make you rethink your nighttime Netflix habit: avoid bright lights between 10 PM and 4 AM like your sleep depends on it. Because it does.
During this window, your eyes become insanely sensitive to light. Even a quick bathroom trip with the lights on can suppress melatonin and mess with your dopamine for the next day. Huberman isn’t exaggerating when he says this can “eliminate melatonin” production.
The solution? Keep lights as dim as possible after 10 PM. Use low-positioned lamps with warm bulbs (think candlelight vibes, not operating room). If you absolutely need to check your phone at 3 AM, squint like you’re looking at the sun. Better yet, don’t check it at all.
RELATED READING: Andrew Huberman’s Famous Sleep Cocktail Stack
Consistent Sleep Timing
Here’s where things get interesting. You know how everyone says to keep a regular sleep schedule? Turns out there’s more nuance to it than just picking a bedtime.
Huberman’s approach focuses first on waking up at the same time every single day. Yes, even on weekends. Your wake time is actually more important than your bedtime for setting your circadian rhythm. Pick a time and stick to it within an hour, max.
But here’s the counterintuitive part: don’t force yourself to go to bed at an arbitrary time if you’re not sleepy. Instead, Huberman says to watch for that first wave of evening sleepiness – you know, when you start nodding off on the couch. That’s your body’s natural signal. Miss it and push through, and you might catch what he calls a “second wind” that’ll have you wide awake at midnight.
There’s also this weird phenomenon that happens about 60-90 minutes before your natural bedtime. You might suddenly feel more alert, maybe even productive. Huberman calls this the “forbidden zone” for sleep, and it’s totally normal. Your body temperature actually rises slightly during this time.
Don’t panic if this happens. Don’t start a new project. Just stick to your wind-down routine knowing that the sleepiness will return. I’ve learned to use this time for light reading or gentle stretching rather than fighting it or giving in to the urge to reorganize my entire closet.
The key is recognizing these patterns in your own body and working with them, not against them. Once you understand your natural rhythms, sleep becomes less of a battle and more of a collaboration with your biology.
RELATED READING: Andrew Huberman’s Anti-Aging Supplement Protocol
Environmental Optimization
Temperature Control
Your bedroom temperature might be sabotaging your sleep, and you probably don’t even realize it.
Huberman’s research shows that your core body temperature needs to drop by 1-3 degrees Fahrenheit to initiate sleep. Fight against this, and you’ll toss and turn all night. Work with it, and you’ll drift off like a baby.
The magic number? Keep your bedroom between 65-68°F (18-20°C). I thought this was crazy cold at first, but the difference was immediate. If you’re someone who runs hot at night, lean toward 65. If you’re always freezing, 68 might be your sweet spot. I use a Chilipad on my mattress to take things to the next level after hearing Tim Ferriss mention it on his podcast.
Here’s a trick that sounds backwards but works brilliantly: take a hot bath or shower about 90 minutes before bed. The science is fascinating – the hot water brings blood to your skin’s surface, then when you get out, your body rapidly cools down. This mimics the natural temperature drops that signals sleepiness.
Can’t control your thermostat? Stick a foot or hand out from under the covers. Your extremities are like little radiators that help dump excess heat. Some people swear by cooling mattress pads, but honestly, a simple fan can work just as well.
RELATED READING: The Ultimate Guide to Andrew Huberman’s Supplement List
Creating the Cave-Like Environment
Huberman’s advice here is blunt: make your bedroom as dark as humanly possible.
I’m talking as dark as a cave. Blackout curtains aren’t just for shift workers anymore. Even small amounts of light from streetlamps or that annoying LED on your phone charger can disrupt melatonin production. I started covering every tiny light source in my bedroom, and yes, I felt ridiculous doing it. But the sleep quality improvement was worth looking like a vampire. Blackout curtains are actually extremely affordable on Amazon.
If blackout curtains aren’t in the budget, a decent sleep mask works too. Just make sure it’s comfortable enough that you won’t rip it off in the middle of the night. I personally use the Alaska Bear Silk Sleep Mask after hearing Dr. Peter Attia saying that he used it on one of his podcast episodes.
As for noise, Huberman hasn’t made it a huge focus in his protocol, but the principle is obvious: sudden sounds wake you up. A white noise machine or even a basic fan can mask those random car honks or neighbor noises that fragment your sleep. The key is consistent background noise rather than perfect silence.
Breathing Optimization
This is where Huberman’s protocol gets a bit unconventional. Mouth taping during sleep sounds like something out of a weird wellness trend but hear me out.
Many of us unconsciously breathe through our mouths at night, which can lead to snoring, dry mouth, and even mild sleep apnea. By gently taping your mouth closed with medical tape (emphasis on medical – this isn’t duct tape), you train yourself to breathe through your nose.
The benefits of mouth taping are endless – better oxygen saturation, less snoring, and deeper sleep. Start by practicing nasal breathing during the day, especially during light exercise. Then try the tape for short periods before committing to a full night.
If the idea freaks you out, that’s fair. But if you wake up with a desert-dry mouth or your partner complains about snoring, it might be worth the awkwardness. Just use porous surgical tape that you can easily remove if needed – this isn’t about sealing your mouth shut like you’re in a hostage situation. I personally use this brand on Amazon.
One important note: if you have serious sleep apnea or can’t breathe through your nose due to congestion or structural issues, skip this and see a doctor instead. Huberman emphasizes that addressing sleep apnea is crucial for both sleep quality and overall health.
The goal with all these environmental tweaks is to remove every possible barrier between you and quality sleep. Yes, you might feel a bit extra optimizing every detail, but when you start waking up actually refreshed instead of groggy, you’ll understand why Huberman obsesses over these factors.
RELATED READING: Feel Refreshed with Andrew Huberman’s Non-Sleep Deep Rest (NSDR) Protocol
Behavioral Strategies
The Wind-Down Routine
Remember how your parents used to give you a bath and read you a story before bed? Turns out they were onto something.
Huberman recommends a 30–60-minute wind-down period that signals to your brain that sleep is coming. This isn’t just about relaxation – it’s about creating a consistent series of cues that trigger your body’s sleep response.
My routine looks something like this: dim the lights, do some light stretching, maybe listen to a Yoga Nidra session (Huberman swears by these). The key is keeping it consistent and genuinely calming. Save the true crime podcasts for daytime.
What definitely doesn’t belong in your wind-down? Work emails, intense exercise, or anything that gets your heart racing. I learned this the hard way after thinking I could squeeze in “just one more” work task before bed. Spoiler: it never ends well.
Managing Sleep Difficulties
Here’s something that surprised me: if you can’t fall asleep within 20-30 minutes, Huberman says get out of bed.
This feels wrong when you’re exhausted, but lying there getting frustrated only trains your brain to associate your bed with wakefulness. Instead, go to another room (keep lights dim), and do something boring. Read a dense philosophy book. Fold laundry. Listen to that podcast about tax law.
When you feel sleepy again, head back to bed. It might take a few rounds, but this prevents that awful bed-anxiety spiral.
Huberman also shares a mental trick for racing thoughts: take a “mental walk” through a familiar place. Visualize yourself walking through your neighborhood or a favorite hiking trail in detail. It’s like counting sheep but actually effective. Your brain can’t simultaneously worry about tomorrow’s presentation and navigate an imaginary walk.
Digital Device Management
Let’s be honest about our phones. We all know they’re sleep killers, but Huberman’s explanation of why makes it impossible to ignore.
It’s not just blue light (though that’s part of it). The content itself – whether it’s work stress or social media dopamine hits – keeps your brain in high-alert mode. Even with night mode on, scrolling TikTok at midnight is like trying to sleep after drinking espresso. Huberman uses Roka Blue Light Glasses at night, but they are quite expensive, so I just got this affordable pair on Amazon, and they work perfectly.
The worst offense? That middle-of-the-night phone check. You wake up to pee, grab your phone “just to check the time,” and suddenly it’s 45 minutes later and you’re deep in a Wikipedia rabbit hole about medieval farming techniques. Your retinas are at peak sensitivity during nighttime hours, so even a brief flash of screen light can suppress melatonin for hours.
Nutrition and Substances
Strategic Eating for Sleep
Here’s where Huberman’s advice might surprise you: eat carbs at dinner.
While he keeps breakfast and lunch lower in carbs for daytime alertness, evening carbohydrates help boost serotonin and melatonin production. We’re talking complex carbs like sweet potatoes, rice, or oats – not a pint of ice cream (unfortunately).
The timing matters too. Finish eating 2-3 hours before bed to avoid lying down with a full stomach. But don’t go to bed hungry either – hunger pangs at 2 AM are their own special torture.
RELATED READING: The Complete Guide to Andrew Huberman’s Diet
Caffeine Strategy
Huberman’s caffeine rules completely changed my coffee game:
First, wait 90-120 minutes after waking before your first cup. This lets your natural cortisol do its job and prevents that afternoon crash.
Second, cut yourself off 8-10 hours before bedtime. If you sleep at 11 PM, your last coffee should be at 1-3 PM. “But I can drink coffee at dinner and sleep fine!” you might say. Maybe you can fall asleep, but research shows late caffeine still fragments your sleep quality even if you don’t realize it.
What to Avoid
Alcohol is not your friend here. That nightcap might make you feel drowsy, but Huberman explains it’s sedation, not real sleep. You’ll miss out on crucial REM cycles and probably wake up at 3 AM when the alcohol metabolizes.
As for melatonin supplements? Huberman’s stance is clear: throw them away. They might help you fall asleep 3-9 minutes faster but won’t keep you asleep. Plus, those 5-10mg doses are way higher than what your body naturally produces.
Exercise and Physical Activity
Morning exercise is like a double shot of espresso for your circadian rhythm – minus the jitters.
Huberman suggests even light movement shortly after waking, combined with that morning sunlight, sends a powerful “it’s daytime” signal to your brain. This builds up adenosine (sleepiness molecules) throughout the day so you’re actually tired at bedtime.
But timing is everything. Finish intense workouts at least 2-3 hours before bed. Late-night CrossFit might make you feel accomplished, but your elevated body temperature and adrenaline will keep you wired for hours.
A gentle evening walk after dinner? Totally fine. Just keep it leisurely.
RELATED READING: Andrew Huberman’s Daily Fitness Protocol
The Huberman Sleep Supplement Stack
Here’s where things get specific. Huberman has tested various combinations and landed on what he calls his sleep cocktail. Important note: he always emphasizes trying behavioral changes first and then gradually introducing supplements one at a time.
Core Supplements (Nightly Options)
Magnesium L-Threonate (300-400mg) Huberman often mentions Magtein (magnesium L-threonate) by name, and frequently recommends Momentous supplements, which he’s partnered with. This mineral calms the nervous system and helps you stay asleep. About 5% of people get stomach upset, so start low. “Magnesium is involved in over 600 enzymatic reactions in your body, so it’s involved in a lot of different things, but what we’re interested in is learning more about its role with memory,” says Huberman. Huberman currently takes Momentous Magnesium L-Threonate.
Apigenin (50mg) This chamomile extract is one of Huberman’s favorites. Huberman typically uses Momentous brand apigenin, though other quality brands are available. It binds to the same receptors as anti-anxiety meds but without the dependency risk.
L-Theanine (100-400mg) Found in green tea, theanine promotes relaxation without grogginess. Huberman mentions using Momentous L-theanine in his stack. One warning: if you’re prone to vivid dreams or sleepwalking, skip this one. It can make dreams intensely realistic for some people.
Occasional Additions
Glycine (2g) and GABA (100mg) Huberman uses these only 3-4 nights per week to avoid tolerance. Glycine slightly lowers body temperature, while GABA provides mild sedation. He describes GABA as a gentle “hammer over the head” for particularly difficult nights. I use this GABA product by Double Wood Supplements.
Myo-Inositol (900mg) This is Huberman’s newest addition which he references in this podcast episode about OCD, and he uses it every third night or so. It helps with sleep depth and reduces nighttime anxiety. The dose is important – he uses 900mg, not the higher doses used for other conditions. He takes Momentous Inositol.
Advanced Sleep Tools
Mental Techniques
Huberman recommends the Reveri app for self-hypnosis, created by Stanford’s Dr. David Spiegel. Three sessions per week can rewire your sleep anxiety over time.
For middle-of-night wakeups, NSDR (Non-Sleep Deep Rest) is gold. Huberman has free NSDR recordings on YouTube. Even if you don’t fall back asleep, you’ll get restorative benefits similar to sleep.
The Evolution of Huberman’s Protocol
What I appreciate about Huberman is how his protocol has evolved based on evidence:
- 2021: Established the core trinity of light, temperature, and timing
- 2022: Added sunset viewing and mouth-taping
- 2023: Experimented with inositol, went viral on TikTok
- 2024: Simplified his supplement routine
- 2025: Continues refining based on new research
The foundation hasn’t changed, but the details keep improving.
Implementation Guide
Getting Started
Don’t try everything at once. Here’s a sensible progression:
- Week 1: Focus only on morning sunlight and consistent wake time
- Week 2: Add evening wind-down and bedroom temperature
- Week 3: Dial in your caffeine timing and try carbs at dinner
- Week 4: Consider supplements if you still need help
Common Mistakes to Avoid
The biggest mistake? Perfectionism. Missing morning sunlight once won’t ruin you. Having coffee at 4 PM occasionally is fine. The goal is consistency, not perfection.
Also, remember that supplements are optional. Many people sleep great with just the behavioral tools. I personally found that once I nailed the light exposure and temperature, I rarely needed the supplements.
Conclusion
After following Huberman’s protocol for months, here’s what struck me most: it’s not about following rules, it’s about understanding your biology.
Once you grasp why morning light matters, why your bedroom should be cold, and why that evening scroll session destroys your sleep, the behaviors become obvious. You’re not fighting your body anymore – you’re finally working with it.
Start with just one change. Maybe it’s morning sunlight. Maybe it’s ditching the 10 PM overhead lights. Pick something that feels doable and build from there.
Your sleep will improve. And when it does, everything else in your life gets an upgrade too. That’s not just Huberman talking – that’s biology. And you can’t argue with biology.
