Renowned neuroscientist Dr. Andrew Huberman has garnered a substantial following, largely attributed to his immensely successful podcast, Huberman Lab. As a leading authority in the field of health and vitality, and having made recurring appearances on The Joe Rogan Experience podcast, he effectively spreads profound research-backed insights and provides easily digestible tips that are positively impacting people’s lives.
Dr. Andrew Huberman’s best sleep advice centers on maintaining regular sleep schedules, keeping the sleep environment dark, limiting short daytime naps, and getting morning sunlight. He also recommends avoiding caffeine close to bedtime and offers a sleep cocktail with Magnesium Threonate, Apigenin, and Theanine for enhanced sleep quality.
Dr. Andrew Huberman’s top sleep advice in short:
- Stick to regular sleep schedules.
- Keep your room very dark with minimal artificial light.
- Limit daytime naps to 45 minutes or less, never over 90 minutes.
- Get morning sunlight to help night sleep.
- Avoid caffeine 8-10 hours before bedtime.
- Consider a sleep cocktail with Magnesium Threonate (300–400 mg), Apigenin (50 mg), and Theanine (100–400 mg).
In addition to supplementation, working out, and diet, the topic of sleep is one he touches on frequently, and for a good reason. Huberman has highlighted just how important quality sleep is for our overall health and compiled some excellent actionable tips for his followers to try out.
Huberman’s Top Six Tips for Better Sleep
Consistent Sleep Patterns: Establish a regular waking time and go to bed when you first begin to feel sleepy. Avoid the temptation to push through the late-evening drowsiness and stay up too late. This habit often leads to those 3 a.m. wake-up moments and the struggle to fall back asleep.
Nap with Caution: While naps can be rejuvenating, it’s best to limit them to less than 90 minutes or, if possible, skip them altogether. Dr. Huberman himself enjoys short naps lasting around 30 to 45 minutes on most afternoons, but he never allows them to extend beyond this duration.
Soak Up The Sun: Huberman is a big advocate for getting morning sunshine. Start your day by basking in the natural sunlight within 30 to 60 minutes of waking up. Repeat this practice in the late afternoon before sunset. In cases where you’re an early riser and the sun is still tucked away, use artificial lighting to simulate the morning sun, and then venture outside once the sun graces the horizon.
For early risers that can’t get sunlight, try a super-bright artificial light, available on Amazon:
Verilux® HappyLight® Lucent – UV-Free LED Light Therapy Lamp (Amazon)
Caffeine Considerations: Steer clear of caffeine within 8-10 hours of your bedtime. Some research suggests an even more extended window of 12-14 hours, but individual tolerance can vary. Some people, like Dr. Huberman himself, can enjoy a caffeinated beverage around 2 p.m. and still sleep comfortably by 10-11 p.m.
Exposing yourself to bright lights of any color can disrupt your circadian rhythm. For those dealing with shift work or jet lag, there are strategies discussed on the Huberman Lab Podcast to counteract their negative effects.
Lights Out at Night: Be mindful of the illumination you expose yourself to between 10 p.m. and 4 a.m. Bright overhead lights should be avoided during this time. A simple rule to follow is to use artificial lighting only when necessary for safety and movement at night. Blue blockers can offer some assistance during night-time hours, but they should still be used while dimming the lights.
Middle-of-the-Night Wake-Ups: Waking up in the middle of the night is perfectly normal and occurs for most people once a night. If you find yourself in this situation and struggle to fall back asleep, consider trying a Nocturnal Sleep-Related Eating Disorder protocol. Search “NSDR” on YouTube, and you’ll find various options with different voices and durations for you to choose from.
Of course a good night’s sleep runs cyclical with a proper morning routine. Check out my article: Dr. Huberman’s Optimal Morning Routine Revealed.
Huberman’s Sleep Cocktail
One of the central pillars of Huberman’s sleep advice is what he likes to call the “sleep cocktail,” a combination of three supplements that have a transformative impact on sleep quality. Reduced stress and relaxed brain activity are critical for sound sleep, and the Andrew Huberman sleep cocktail aids in achieving deep-sleep stages (non-REM sleep) when memory consolidation happens.
How to Make Huberman’s Sleep Cocktail (Ingredients):
a. Magnesium Threonate (300–400 mg) or Magnesium Bisglycinate (200 mg) daily: Magnesium is a mineral known for its ability to relax the muscles and calm the nervous system. In this sleep cocktail, magnesium contributes to reducing sleep latency and promoting restorative non-REM sleep.
b. Apigenin (50 mg) daily: Apigenin is a flavonoid found in certain herbs like chamomile. It has mild sedative effects, reducing anxiety and promoting a sense of calm that is conducive to falling asleep faster and enjoying a more profound sleep.
c. Theanine (100–400 mg) daily: Theanine is an amino acid primarily found in tea leaves. It promotes relaxation and reduces stress without causing drowsiness, making it an excellent addition to the sleep cocktail for achieving both faster sleep onset and quality sleep.
Fortunately there is one product on Amazon that contains all 3 of these supplements together, without having to take them separately:
ELMNT Triple Sleep Magnesium Threonate w. Apigenin, Theanine & Magtein Magnesium (Amazon)
To experience the full benefits of the Andrew Huberman sleep cocktail, it is recommended to take these supplements approximately 30–60 minutes before bedtime. Andrew Huberman himself attests to the effectiveness of this combination, as he manages to consistently enjoy 7.5 hours of sound sleep.
Other Important Factors for Sleep
Light Exposure: Huberman encourages individuals to align their natural circadian rhythm by getting bright light exposure in the morning. This helps regulate your internal body clock and promotes alertness during the day while preparing your body for restful sleep at night.
Dinner Timing and Composition: Huberman suggests that dinner should be heavier on carbohydrates and lighter on proteins. This combination signals to your brain that it’s evening, aiding the production of melatonin, a hormone essential for sleep. Timing dinner approximately three to four hours before bedtime optimizes digestion and reduces the risk of night-time awakenings.
Stress Reduction Techniques: In a world filled with stressors, Huberman advocates for the incorporation of relaxation techniques, such as deep breathing, meditation, or gentle stretching, before bedtime. These practices help reduce cortisol levels, preparing your body for a peaceful night’s sleep.
Huberman’s Podcast Appearances: Spreading the Gospel of Good Sleep
Andrew Huberman has been a sought-after guest on various podcasts, where he shares his insights on sleep science and offers valuable advice to a global audience. Some of the podcasts he has been featured on are:
a. The Joe Rogan Experience Podcast: Andrew Huberman has graced Joe Rogan’s podcast multiple times, discussing subjects like sleep patterns, the influence of diet on sleep, and the impact of alcohol on sleep quality.
b. Sleep Expert Collaborations: Huberman’s podcast appearances extend far beyond just Joe Rogan. He has teamed up with renowned sleep experts like Matthew Walker (YouTube) to unravel the intricacies of sleep science. These collaborations offer a unique opportunity to explore sleep from various angles, broadening the understanding of how to achieve optimal rest.
c. Lex Fridman’s Podcast: Dr. Huberman joined his friend and fellow podcaster Lex Fridman for a conversation about sleep, dreams, fasting, and neuroplasticity (YouTube). The conversation explored various aspects of sleep, including the ideal temperature to sleep at and sleep anxiety.
d. Lewis Howes: In this 90-minute conversation (YouTube), Huberman takes a deep dive into all things sleep-related with podcaster Lewis Howes. He covers topics like sleep temperature, melatonin, and avoiding screens prior to bed.
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