📓Explained: 15 Tools for Better Sleep

Andrew Huberman, Ph.D. is a Stanford University neuroscientist who has become one of the most trusted voices in science-based health optimization.

As a tenured professor in the Department of Neurobiology at Stanford School of Medicine, Huberman runs the Huberman Lab, which has made groundbreaking discoveries in brain development, neural plasticity, and regeneration.

Why His Sleep Advice Matters

Unlike many "sleep gurus" promoting unproven methods, Huberman's recommendations are rooted in:

• Peer-reviewed research from his own lab and leading sleep scientists worldwide

• Decades of neuroscience expertise studying how the brain and nervous system function

• Practical self-experimentation – he tests protocols on himself before recommending them

• Zero product bias – he doesn't sell sleep supplements or gadgets

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The 80/20 Rule for Sleep

If you only do three things, make it these:

1. Morning sunlight within 60 minutes of waking

2. Keep your bedroom cold and dark

3. Consistent sleep/wake times every day

These alone will transform your sleep.

And if you want to dive deep into Huberman’s Sleep protocol, do read the my full notes:

• The 3-Phase Daily Protocol - Morning light exposure, afternoon transitions, and nighttime wind-down

• Exact timing for everything - When to get sunlight (first 30 min), take caffeine (90-120 min after waking), and exercise

• Temperature hacks - Why a hot bath helps you sleep and how to use your body's natural cooling system

• The famous sleep supplement stack - Magnesium threonate, apigenin, and theanine (with exact doses)

• 15 mental models - Understanding WHY these tools work so you can adapt them to your life

The best part: Everything is free or low-cost. No expensive gadgets or programs needed.

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That’s it for today

See you next week

Cheers,

Ayush & Aditi