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Optimizing Your Sleep: 9 Proven Strategies from Professor Andrew Huberman

Welcome to our blog! Today, we’re diving into the fascinating world of sleep optimization, guided by the latest insights from Professor Andrew Huberman, a neurobiology and ophthalmology expert at Stanford School of Medicine. Sleep is the cornerstone of our mental and physical health, influencing everything from cognitive performance to immune function. Let’s explore how you can enhance your sleep quality using Professor Huberman’s evidence-based methods.

The Importance of Sleep

Sleep is essential for:

  • Mental and physical health

  • Cognitive performance

  • Immune function and wound healing

  • Skin health and appearance

  • Mood regulation and longevity

Quality sleep can significantly improve your overall quality of life, making it a crucial area to optimize.

Key Strategies for Better Sleep

Professor Huberman emphasizes a comprehensive approach, focusing on natural behaviors and environmental adjustments. Here are the key strategies:

1. Morning Light Exposure

Start Your Day with Sunlight:

  • View bright sunlight within the first 30-60 minutes after waking. This simple practice triggers a cortisol spike, enhancing wakefulness and setting a timer for sleep 16 hours later.

  • If natural sunlight isn’t available, use bright artificial light to simulate morning light exposure.

2. Evening Light Exposure

Wind Down with the Evening Sun:

  • Spend time outside in the late afternoon/evening. The low solar angle light helps signal to your brain that nighttime is approaching, preparing your body for sleep.

  • Dim Lights at Night: After 10 p.m., avoid bright artificial lights. Use lower-positioned light sources, and if possible, rely on candlelight or moonlight.

3. Temperature Regulation

Morning Cold Exposure:

  • Take cold showers or engage in cold exposure to increase alertness by raising your core body temperature.

Evening Warmth:

  • Take a warm bath or sauna followed by a cool-down period to lower your core body temperature, promoting sleepiness. Keep your sleeping environment cool, around 65°F (18°C) for optimal sleep.

4. Food and Caffeine

Smart Caffeine Intake:

  • Delay your caffeine intake by 90-120 minutes after waking to avoid afternoon crashes. Limit caffeine after 2-3 p.m. to prevent sleep disruption.

Mind Your Meals:

  • Eating early in the day supports wakefulness. Avoid large meals close to bedtime to prevent sleep disturbances.

5. Exercise on Sleep

Morning Workouts:

  • Exercising in the morning can boost your alertness by increasing your core body temperature. Avoid intense workouts late in the evening as they can delay sleep onset.

6. Supplements

Consider These Supplements:

  • Magnesium Threonate: 145 mg

  • Apigenin: 50 mg

  • Theanine: 100-400 mg

  • Additional Supplements: Glycine, GABA, and Myo-Inositol can also support better sleep.

7. Behavioral Tools

Consistent Sleep Schedule:

  • Maintain a regular sleep schedule, even on weekends. This consistency helps stabilize your circadian rhythm.

Non-Sleep Deep Rest (NSDR):

  • Techniques like Yoga Nidra and self-hypnosis can improve sleep quality and help you recover from sleep deficits.

8. Managing Jet Lag and Shift Work

Temperature Minimum:

  • Understanding your body’s lowest temperature point (usually two hours before waking) can help adjust your sleep schedule effectively.

Use of Red Light:

  • Red light can help you stay awake without disrupting your circadian rhythms, useful for shift work or late-night activities.

9. General Advice

Limit Alcohol and THC:

  • Both can disrupt sleep architecture. Minimizing their use will support better sleep quality.

Eye Masks and Earplugs:

  • If comfortable, these can help block out light and noise, improving your sleep environment.


By incorporating these strategies from Professor Andrew Huberman into your daily routine, you can significantly enhance your sleep quality and overall well-being. Start with simple changes like adjusting your light exposure and gradually incorporate more techniques to find what works best for you. Sweet dreams!

Finally, if you find this video helpful and agree that these tips could help someone you care about, please share it with them. Helping others is also helping yourself.

For more holistic health tips and expert advice, stay tuned to our blog at


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