What’s Dr Andrew Huberman’s Latest Advice on Getting Better Sleep?

Sleep continues to be one of the most important — and most misunderstood — foundations of health. Few people have influenced how we think about sleep more than Dr Andrew Huberman, who has spent years translating neuroscience into practical, evidence-based guidance.

While many of his core sleep principles have remained consistent for years, his more recent advice reflects a growing awareness of modern challenges such as chronic stress, overstimulation, and irregular schedules. The result is a more realistic, nervous-system–focused approach to better sleep.

Morning Light Exposure Is Foundational

One of Huberman’s longest-standing recommendations is getting natural outdoor light shortly after waking. Morning light exposure anchors your circadian rhythm, helps regulate cortisol early in the day, and supports melatonin release later at night.

This habit alone can improve sleep timing, energy, and mood — even without changing bedtime.

Caffeine Timing Matters More Than Most People Think

Huberman has repeatedly explained that caffeine blocks adenosine, the chemical that builds sleep pressure throughout the day. Because caffeine’s effects can last far longer than people expect, even afternoon intake can impair sleep quality.

His long-standing advice is to avoid caffeine 8–10 hours before bedtime, regardless of perceived tolerance.

Cooler Temperatures Support Better Sleep

For sleep to occur, core body temperature needs to drop. Huberman has consistently highlighted the importance of a cool, dark sleeping environment for improving sleep onset and depth.

Warm showers earlier in the evening may help by triggering a rebound cooling effect, while cooler bedrooms support deeper, more restorative sleep.

Alcohol Disrupts Sleep Architecture

Although alcohol can make falling asleep feel easier, Huberman has long explained how it fragments sleep, reduces REM sleep, and increases nighttime awakenings.

His advice has remained clear: if sleep quality matters, alcohol intake should be minimal and kept well away from bedtime.

What Huberman Has Emphasised More Recently

Actively Downshifting the Nervous System

In more recent discussions, Huberman has placed greater emphasis on the need to actively calm the nervous system in the evening. With rising stress levels and constant stimulation, simply lying down in bed is often not enough to fall asleep easily.

Practices such as slow breathing, light stretching, mindfulness, quiet reading, or reducing bright light exposure are now framed as essential signals of safety and calm before sleep.

Consistency Over Perfection

While ideal sleep windows still matter, Huberman has increasingly stressed that consistent sleep and wake times are more important than chasing perfect routines.

Waking within the same hour each day — even after a poor night’s sleep — helps stabilise circadian rhythms and improves long-term sleep quality.

Non-Sleep Deep Rest (NSDR)

NSDR has become a recurring recommendation in recent years. These practices — such as guided body scans or Yoga Nidra — help restore nervous system balance without actually sleeping.

Huberman often recommends NSDR when sleep is short, disrupted, or delayed, describing it as a powerful recovery tool that reduces stress and mental fatigue.

Dr Huberman's Sleep Supplement Recommendations

Dr Andrew Huberman consistently stresses that supplements should only be used to support strong sleep fundamentals. When discussed, each supplement is chosen for a specific physiological reason rather than as a sedative or quick fix.

Magnesium

Why: Supports nervous system relaxation, muscle recovery, and GABA signalling, helping the body shift into a calmer, sleep-ready state.

Glycine

Why: Helps lower core body temperature and promotes physiological conditions that make falling asleep easier.

L-Theanine

Why: Reduces mental overactivity and stress without causing drowsiness, making it useful for “tired but wired” evenings.

Apigenin

Why: Provides gentle calming effects on the nervous system through its interaction with GABA pathways.

Inositol

Why: May help reduce anxiety-related thought loops and support emotional calm before sleep, particularly in those prone to rumination.

> For a sleep supplement specifically designed based on Dr Huberman's advice, check out Sleep A.H.
> Or for our latest sleep supplement formulation, check out Ultimate Sleep.

We also stock each of the above-mentioned supplements separately for those who prefer to create their own 'sleep stack'

Final Thoughts

Dr Andrew Huberman’s latest sleep advice builds on years of consistent, science-backed principles while adapting to the realities of modern life. Morning light, caffeine timing, temperature, and alcohol awareness remain foundational.

What’s newer is the growing focus on nervous system calm, sleep consistency, and recovery tools such as NSDR. Together, these ideas form a realistic, evidence-led framework for better sleep in an increasingly overstimulated world.

References:
Huberman, A. (2021–2025). Sleep Toolkit & Sleep Protocols. Huberman Lab Podcast.
Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Penguin Books.
Panda, S. (2018). The Circadian Code. Rodale Books.
Irish Sleep Society (2023). Sleep, Circadian Rhythms and Health.