What Happens When You Follow Andrew Huberman’s Sleep Routine?

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Hello Wellness Enthusiasts,

This week, we’re diving into the sleep routine of Dr. Andrew Huberman, a leading neuroscientist and professor at Stanford University. Known for his groundbreaking research on brain function and behavior, Huberman has shared practical, research-backed strategies for optimizing health—and sleep sits at the core of his approach. From enhancing your sleep environment to selecting the right supplements, his methods can help anyone mazimize the full potential of a good night’s rest.

Feel personally attacked by this meme? Don’t worry—you’re not alone. Dr. Andrew Huberman’s sleep routine might just be the rescue mission your tired self needs!

In this week’s newsletter, we explore:

🛌 How Andrew Huberman enhances his sleep environment to promote restful nights

📚 The top books he recommends for relaxation and better sleep

🛏️ The sleep equipment and bedding that ensure his optimal rest

💊 The sleep supplements he takes to complement his routine

⏰ The importance of maintaining a consistent sleep schedule for better rest

🍴 His dietary tips to support restorative sleep

💡 How he manages light exposure before bed to align with his circadian rhythm

🧘‍♂️ Why NSDR protocols are essential for relaxation and recovery

☀️ The role of sunlight exposure in building a better sleep routine

But first, 

Who is Andrew Huberman?

Andrew Huberman is a neuroscientist and professor at Stanford University, specializing in brain function, sleep science, and overall well-being. He is widely recognized for his podcast, Huberman Lab, where he breaks down complex scientific topics into practical advice for everyday life. His insights are backed by cutting-edge research, making his recommendations highly sought after.

Enhancing Your Sleep Environment

Andrew Huberman highlights the importance of creating a sleep sanctuary to improve rest and recovery. His approach is practical and science-informed, which can help you improve your sleep cycle:

• Cool and dark bedroom: Maintain a cool temperature to encourage deeper sleep. Use blackout curtains or a sleep mask to block any light that might disrupt your rest.

• Layered blankets: Keep blankets of different thicknesses nearby. This allows you to adjust throughout the night to stay comfortable without interrupting your sleep.

• Phone-free zone: To avoid the disruptive effects of blue light and mental stimulation, Huberman puts his phone on airplane mode at least an hour before bed.¹

• Noise management: Use a white noise machine or earplugs if external sounds are an issue. Keeping noise levels low is key to uninterrupted sleep.

• Pre-sleep reading: Instead of scrolling, he opts for a book. Reading helps the mind relax and transition into a restful state.

Andrew Huberman’s Book Recommendations

Huberman’s reading habits offer both relaxation and knowledge. These are his top picks for better sleep and mental health:

• Why We Sleep by Matthew Walker: This book explains the biological and psychological importance of sleep, helping readers understand why quality rest is critical for health.

• The Salt Fix by James DiNicolantonio: A fascinating look into the misunderstood role of salt in health. Huberman recommends it for those curious about optimizing nutrition and electrolyte balance.

• Play It Away by Charlie Hoehn: This book emphasizes how play can alleviate anxiety, offering simple methods to bring joy and stress relief into daily life.

Sleep Equipment and Bedding

Andrew Huberman places a strong emphasis on using high-quality sleep equipment to create the perfect environment for rest. His choices are not just about comfort but also about optimizing sleep quality for recovery and overall health:

• Helix Mattress with Eight Sleep Pod Cover: Huberman relies on this combination for personalized comfort and temperature regulation. The Eight Sleep Pod Cover is particularly beneficial for maintaining the ideal temperature throughout the night, helping to avoid overheating or feeling too cold.

• Breathable fabrics: Huberman opts for natural materials like bamboo and linen for his bedding. These fabrics are naturally moisture-wicking and cooling, which makes them ideal for uninterrupted sleep. They also feel soft and luxurious, adding to the overall comfort.

• Layered blankets: Similar to his approach to comfort, Huberman recommends having multiple blanket options to adjust for temperature changes during the night. Lightweight blankets are great for summer, while thicker ones provide warmth in cooler months.

• Sleep masks: To block out even minimal light, a comfortable sleep mask can be a game-changer. Huberman advocates for complete darkness to enhance melatonin production.

• Weighted blankets: While not part of Huberman’s routine, weighted blankets are a general recommendation for promoting relaxation and reducing anxiety before sleep.

Additional Bedding Tips for Optimal Sleep

• Natural materials: Bedding made from natural fibers such as cotton, bamboo, or linen is soft, breathable, and gentle on the skin. These materials allow for better airflow, helping to regulate body temperature during the night.²

• High thread count: Thread count refers to the number of threads woven into one square inch of fabric. Higher thread counts ensure your sheets feel softer and smoother against the skin. This also increases their durability, so they last longer even with frequent washing.

• Pre-washed fabrics: These sheets go through a special process that softens the fibers before they reach your bed. This not only makes them feel more comfortable right out of the package but also reduces the chances of shrinkage or fading after multiple washes.

• Avoid synthetic materials: Synthetic fabrics such as polyester or microfiber may feel smooth initially, but they often trap heat and moisture, leading to discomfort during the night. These materials don’t allow proper airflow, which can make you feel hot and sticky, especially in warmer climates or if you tend to sleep warm.

Huberman’s sleep equipment and bedding choices reflect his commitment to creating a space that promotes relaxation and maximizes the benefits of sleep. With the right tools and materials, you can set yourself up for nights of deeper, more restorative rest.

The Sleep Supplement Routine

While Huberman emphasizes behaviors as the primary driver of good sleep, he uses supplements to support his routine. His recommendations include:

• Magnesium (145 mg Threonate or 200 mg Bisglycinate): Magnesium plays a crucial role in regulating the nervous system and promoting relaxation. Huberman alternates between Threonate, known for its cognitive benefits, and Bisglycinate, which is gentle on the stomach and effective for muscle relaxation. ³

• Apigenin (50 mg): Found naturally in chamomile, Apigenin is a powerful compound for reducing anxiety. Huberman recommends it as an essential pre-sleep aid because it lowers mental activity, helping to turn off overthinking and reduce nighttime rumination. This makes it particularly effective for individuals who struggle with a racing mind at bedtime.⁴

• L-Theanine (100–400 mg): An amino acid commonly found in green tea, L-Theanine is known for its calming effects without causing drowsiness. It promotes relaxation by enhancing alpha brain waves, which are associated with a state of calm focus. Huberman uses this to help transition into a restful mindset, especially after a busy or stressful day.⁵

• Occasional supplements:

  • Glycine (2 g): Glycine helps regulate body temperature, which is a key factor in falling and staying asleep. It also enhances the production of serotonin, a precursor to melatonin, which supports the sleep-wake cycle.

  • GABA (100 mg): GABA, a neurotransmitter that reduces nervous system activity, is used occasionally by Huberman to combat restlessness and ensure a deeper, more restorative sleep.

• Why supplements matter: Huberman emphasizes that while supplements aren’t a replacement for good sleep hygiene, they provide an additional layer of support for those who need help staying asleep. He highlights that supplements are especially beneficial for reducing the physiological effects of stress or anxiety that might disrupt sleep.

• Supplement Recommendation: For a convenient way to integrate these supplements into your routine, Huberman has partnered with Momentous to create a Sleep Bundle that includes Apigenin, Magnesium L-Threonate, and L-Theanine. This combination is designed to support all aspects of the sleep cycle, from relaxation to deep rest.

Fixing a Regular Sleep Schedule

Andrew Huberman underscores the importance of maintaining a consistent sleep schedule, as it plays a critical role in improving both the quality and efficiency of your rest.

• Same bedtime every night: Going to bed at the same time every night—Huberman typically aims for 10:00 to 11:00 p.m.—helps condition your body to expect sleep at a specific time. This regularity strengthens your circadian rhythm, the internal clock that regulates your sleep-wake cycle.⁶

• Faster sleep onset: A consistent bedtime trains your body to release melatonin (the hormone responsible for sleep) at the right time every evening. This reduces tossing and turning, making it easier to fall asleep within minutes instead of hours. Huberman highlights that the predictability of a regular sleep schedule removes the guesswork, so your body knows exactly when to start winding down.⁷

• Melatonin regulation: When you follow a steady sleep schedule, your body’s natural melatonin production becomes more efficient. This synchronization not only helps you fall asleep faster but also keeps you in deeper stages of sleep longer, leading to better physical recovery and mental clarity the next day.

• Digital tools: While Huberman doesn’t use digital sleep apps, they can be a helpful addition for others who want guidance. Apps offering guided meditations, sleep stories, or soothing soundscapes can help you establish a calming bedtime ritual. Tools like these reinforce the habit of winding down at the same time each evening, making the transition to sleep easier.

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Dietary Habits Before Sleep

Andrew Huberman places a strong emphasis on how dietary choices influence sleep quality.

• Caffeine cutoff: Caffeine has a half-life of approximately 5 to 6 hours, meaning it can remain in your system long after consumption. To avoid disrupting sleep, Huberman suggests avoiding caffeine 8–10 hours before bed.

• Carbs over protein: Consuming starchy carbohydrates in the evening helps boost serotonin levels, which are essential for the production of melatonin—the hormone that regulates sleep. Huberman recommends eating foods like sweet potatoes, rice, or whole-grain pasta at dinner, as they promote relaxation and make it easier to fall asleep.⁸

• No alcohol: While alcohol might make you feel drowsy initially, it interferes with the deeper stages of sleep. Huberman emphasizes that even small amounts of alcohol can fragment your sleep cycle, leading to frequent wake-ups and poorer sleep quality overall. Reducing or eliminating alcohol consumption in the evening allows your body to maintain uninterrupted sleep and wake up more refreshed.

Light Exposure Before Bed

Huberman’s routine focuses on managing light exposure to align with the body’s natural circadian rhythms.

• Dimming lights: Huberman starts reducing light levels around 8:00–9:00 p.m., as bright light suppresses melatonin production, making it harder to feel sleepy. Dimming your lights or switching to warm, low-intensity lighting creates a signal for your brain that it’s time to wind down.

• Avoiding overhead lights: Overhead lighting, especially cool white or blue-tinted light, is particularly disruptive to the sleep cycle. Huberman recommends using table lamps or wall-mounted lights with warm bulbs to create a softer, more sleep-friendly environment.

• Blue-light blocking: While Huberman doesn’t use screens before bed, he acknowledges that for those who do, blue-light-blocking glasses can help mitigate the effects of screen exposure. These glasses filter out the wavelengths of light that interfere with melatonin production, allowing your body to maintain its natural rhythm.

Non-Sleep Deep Rest (NSDR)

Andrew Huberman emphasizes the profound benefits of Non-Sleep Deep Rest (NSDR) protocols as a tool for enhancing sleep quality and overall well-being.⁹

• Yoga nidra and meditation: Yoga nidra involves guided meditation that helps you reach a deeply relaxed state between wakefulness and sleep. This practice slows down brain activity, promoting recovery and restoring energy levels. Huberman focuses on mindfulness meditation to help reduce stress and improve focus.

• Restorative benefits: NSDR is particularly effective in resetting dopamine levels after periods of high stress or intense focus. This restoration of dopamine improves motivation and cognitive function, allowing you to stay productive and alert during the day.

• Daily practice: Even short NSDR sessions of 10–20 minutes can yield significant benefits. Huberman suggests incorporating it into your day as a mid-afternoon break or before bed as part of your wind-down routine. This consistency can help regulate stress hormones and improve your overall sleep quality.

Sunlight Exposure for Better Sleep

Andrew Huberman is a strong advocate for using natural light to regulate the body’s internal clock and improve sleep.

• Morning sunlight: Exposure to sunlight within 30–60 minutes of waking helps synchronize your circadian rhythm, signaling your brain that it’s time to start the day. Morning light halts melatonin production while increasing cortisol levels, which provides an energy boost and helps you feel alert.

• Evening exposure: Getting sunlight in the late afternoon helps reinforce your body’s natural rhythms by signaling the approach of evening. This second exposure strengthens the circadian clock and prepares your body for a gradual transition to rest. Huberman highlights that even a few minutes outdoors before sunset can help enhance your sleep-wake cycle.

• Artificial lights for early risers: For those who wake before sunrise, Huberman suggests using bright indoor lighting that mimics natural daylight until you can get outside.

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Let’s keep inspiring one another to prioritize sleep and establish habits that improve not just our nights, but how we show up every day.

Thank you for being a part of our Routines movement.

The Routines Team

1  Blue Light Has A Dark Side

2  Bamboo vs Cotton Sheets

3  Magnesium and Stress

4  Potential of Apigenin

5  L-Theanine

6  What is Circadian Rhythm

7  Melatonin

8  Carbohydrate and Sleep

9  What is Non Sleep Deep Rest?