Protocols/Sleep/Huberman Sleep Protocol
STANFORD
Sleep Protocol

The Huberman Sleep Protocol

Fall asleep faster, sleep deeper, and wake up refreshed — without medication

By Dr. Andrew Huberman, Stanford Neuroscientist

20-30 min daily
Beginner friendly
Results in 3-7 days

Your Daily Sleep Blueprint

A visual timeline of key interventions throughout the day. Click any point to learn more.

Wake +30min

Sunlight

Get 10-30 min of morning sunlight exposure to set your circadian clock.

Wake +90min

First Caffeine

Delay caffeine 90-120 min after waking to avoid afternoon crash.

12-2pm

Caffeine Cutoff

Stop caffeine 8-10 hours before bed for quality deep sleep.

Late Afternoon

Sunset Viewing

View evening light to reduce sensitivity to artificial light later.

10pm

Dim Lights

Avoid bright overhead lights between 10pm-4am.

-60 min

Supplements

Take sleep stack: Mag Threonate, Theanine, Apigenin.

-90 min

Warm Shower

Warm shower triggers compensatory cooling for sleep onset.

Bedtime

Cool Room 65°F

Keep bedroom cool (65°F/18°C) for optimal sleep.

The Complete Protocol

Seven science-backed steps to transform your sleep. Click each step to understand the science.

Morning Sunlight Exposure

Within 30-60 min of waking

Go outside and view sunlight (not through windows). Duration: 10 min sunny, 20 min cloudy, 30-60 min overcast.

Afternoon Sunlight Viewing

Late afternoon, before sunset

Get another 10-30 minutes of sunlight exposure to signal evening is approaching.

Caffeine Timing

Stop 8-10 hours before bed

If you sleep at 10pm, last caffeine by 12-2pm. Even if you can fall asleep, sleep quality suffers.

Evening Light Management

10pm - 4am

Use dim lighting at desk/floor level. Avoid overhead lights. Candlelight and moonlight are fine.

Temperature Drop Protocol

1-2 hours before bed

Take a warm shower or bath. Keep bedroom at 65°F (18°C). Use layers of blankets you can remove.

Consistent Wake Time

Same time every day

Wake at the same time even on weekends. Go to bed when you first feel sleepy—don't push through.

NSDR for Night Waking

If you wake and can't sleep

Use a Non-Sleep Deep Rest protocol (free on YouTube). Even without sleep, you get restorative benefits.

The Sleep Stack

Optional supplements taken 30-60 minutes before bed. Start with one, add as needed.

Core Stack

CORE

Magnesium Threonate

145mg

Sleep onset & depth

30-60 min before bed

CORE

L-Theanine

100-400mg

Relaxation & calm

30-60 min before bed

CORE

Apigenin

50mg

Calming & sleep onset

30-60 min before bed

Optional Additions (3-4x per week)

Glycine

2g

Sleep quality

GABA

100mg

Deep relaxation

Myo-Inositol

900mg

Reduces night waking

What about Melatonin?

Huberman does NOT recommend melatonin for regular use. It can disrupt natural production. Use only for jet lag at low doses (0.5-1mg).

Try It

7-Day Starter Challenge

Start with the behavioral foundations—no supplements needed. Complete these daily for one week.

Daily Progress0/5 complete
Get outside within 1hr of waking for 10-30 min sunlight
No caffeine after 2pm
Dim lights after 8pm, no overhead lights
Wake at same time (±30 min)
Set bedroom to 65-68°F

Sync with Apple Health to automatically track your sleep metrics

Related Protocols

Explore more science-backed protocols to optimize your health.

Routine

Huberman Morning Routine

The complete morning protocol for energy and focus

Recovery

NSDR Protocol

Deep rest without sleep—Huberman's favorite recovery tool

Supplements

Huberman Supplement Stack

His full supplement regimen beyond sleep

Tool

Sleep Debt Calculator

Find out how much sleep debt you're carrying

Ready to Transform Your Sleep?

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