Neuroscientist: 15 Tips to Fall Asleep Faster & Sleep Better

Andrew Huberman shares 15 science-based tips—including supplementation—to get a better night’s sleep.

00:00 Intro
00:24 Caffeine
01:16 Naps
01:46 Exercise
02:39 Sunlight
03:26 Artificial Light
05:25 Temperature
05:53 Alcohol & THC
06:23 Eye Masks
07:03 Head/Foot Elevation
07:44 Consistency/Weekends
08:48 Supplements

This video is a condensed and highly edited version of the full 101 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.

Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.

Speaker: Andrew Huberman
YouTube: @hubermanlab

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#hubermanlab #andrewhuberman #sleep #sleepbetter #sleeping #sleepaid #sleepinstantly #healthtips #healthylifestyle #health #healthyliving #healthyhabits

[RespireOfficial]

What sleep tips did we miss? Comment below 👇

[carolyn]

No offense, Dr. Huberman, but I sometimes listen to your podcasts to help me sleep. I listen to them also when I’m awake, but your voice is so pleasant and soothing that I am able to listen to your podcasts and take my mind off of my own worries. Therefore, I have found that I do not need any supplements to sleep.

[bilgerat]

As a scientist I appreciate the effort that's made to put together these tips and the supporting evidence. Unfortunately some people in the comments don't understand that human physiology and biochemistry are diverse and that these suggestions are supported by scientific evidence but that individuals vary and they will not all benefit everyone. As suggested people need to experiment.

[Learned]

There's 3 additional tips I use:
1. Conscience muscle relaxation. Clenching muscles anywhere in the body can prolong falling asleep. Some people clench their shoulders, or their jaw, or do something with their hands or feet. I arch my neck. When I consciously realize it, I relax it and stay conscience about it, and keep the rest of body relaxed, I fall asleep faster.
2. Hot shower. When you can artificially get your body to go from heated to cooling, this can bring about a drowsiness effect. When naturally cooling down without a hot shower this is still what is happening while you get more drowsy, and the cooler room tip in the video lends to this. The hot shower is just added in the beginning for a more dramatic cool down effect.
3. Racing thoughts. This is a good time for meditation in focusing the mind on one thing like your breath to calm down a overactive mind. Mind starts to race again, bring it back to the breath.

[Primesuccess]

Thankyou channel admin to shorten his hours video into minutes and giving us all important point ... thankyou again very much keep it up

[gregg]

Thank you so much, Dr. Huberman.

I started listening to you regarding other natural remedy solutions to help with PTSD, etc. however, I began listening to your podcasts for many other aspects of life. You’re becoming a major source of continuing self improvement for myself as well as many others.

Thank you for sharing your wealth of knowledge with us.

I purchased budget friendly magnesium citrate 150 mg high absorption caps and find that it helps along with 5mg liquid melatonin at bedtime. I’ve been using the melatonin daily for almost 2 years and it definitely helps me fall asleep, however no longer kept me asleep long enough.

The combination with magnesium citrate helps me fall asleep quickly, and I get a much better sleep for longer. I now get around 7 hours on average, but it’s a better sleep than I used to get, mainly due to not being able to turn my mind off. I use a watch to monitor my sleep patterns and quality.

I will hopefully be able to purchase the other types of magnesium that you referred to in the future.

Thanks again for sharing your wealth of knowledge with us. I know you are helping so many people.

[mattarndt]

I was working a 1:00 am to 10:30 am. Sleeping in 3 to 4 hour blocks. It was feeling like crap. No surprise right? I made a decision to stop starting work at that time. I do believe a lot of what he says. Great advice. Thanks.

[TheTrock]

My chickens have more sense than I do! They head into the coop about 30 minutes before dark and chill out, while I continue to watch YouTube. lol

[newday]

Great tips, loved the Huberman sleep series videos .

[meermohammad]

Terrific tips by professor Andrew huberman❤

[karenkaren]

It’s important to set yourself up for success.

I drink one cup of coffee at 7am. Period. My body has adjusted though it took some time.

I almost never nap. A 20 minute dose after lunch is it.

I exercise in the morning.( I’m retired so it’s easier for me)

I get out in the early morning in the sun. Also try to be outside as much as possible.

I shut down my phone and laptop by 7-8pm. My lights are low in the house

I sleep in a cool, very dark room with a fan, sound machine or sleep music video on in the background

I don’t drink or use CBD

I get up and go to sleep almost the same time every night. When I get up to the BR I try to not think at all. Just pee and back to bed

I eat dinner early and at the same time every day

I have tried melatonin and magnesium but they give me nightmares

I have mild depression so my doctor has me on low doses of and Trazodone Mirtazapine. I take them together about 30 minutes before I fall asleep. My sleep and mood are good. I also get acupuncture every week

Different things work for different people but this is what works for me.

[TroyQwert]

I sleep fine after drinking coffee or tea at any time. But mostly I drink a cap at breakfast. Sun, comp, cell light is not an obstacle for my sleep.

[ummomarkhan]

Kindly inform the approximate duration before bedtime, usual time of action

[lavonnelewis]

I'm a nurse who has worked mainly night shift for 37 years. I do not drink any coffee or caffeinated beverages at work. I drink one cup 2 hrs before work. I have no trouble sleeping when I get home. I do not care if room is sunny or dark. I do not use sleeping pills. If I lie down I fall asleep right away.

[chadlaflamme]

I slept like a baby for years, mid 30's it randomly started getting harder. I wasn't doing anything different than I had been doing for years, my life was actually less stressful, unlike some people my mind doesn't race, there were zero factors that changed. I spent years doing research and trying every method possible. The tips in this video are actually helpful. Unfortunately even following all these tips I still only average around 4 hours a night. My wife didn't know what real insomnia looks like until she met me, the idea of just randomly taking a nap is so out of my realm of possibility, regardless of how little I slept the night before or physical exhaustion. I have to admit.. I have to restrain myself from getting jealous of her ability to sleep, but it can be hard sometimes. It took years but I've eventually just come to accept that I just can't sleep like other people. It doesn't help me sleep better, but it has made nightime a little less stressful, where in the past I would often dread the hours I was going to spend laying in bed staring at my eyelids. Now I am a little better at just allowing myself to view it as.. even if I'm not sleeping at least I'm resting.

Side note.. as tempting as it might be.. I would warn about the dangers of ambien. I used it for about 5 years and it was the most addicting drug I've ever been around. For a true insomniac.. offering someone the ability to sleep at will is like offering crack to a crackhead, I was hooked from day 1.

[sudeshnaroy]

Please make a vedio on Hypnic jerk and how to cure them?

[janicehenning]

All of these supplements keep me awake. I have tried other ones too. I'm 65 and micronized progesterone (50-100 mgs) helps me fall asleep but I'm wide awake at 1 a.m.

And I don't eat past six pm, only a dew cups of coffee, all before 8 a.m., only moderate exercise, no alcohol, processed foods, etc. Go to bed at approximately same time. Nothing helps since menopause 12 years ago. No night sweats or restless leg. Just can't sleep well. No stress as I retired earlier this year. I do have ADHD.

[ricardog]

The myo inositol you should take it in middle o fthe night when you wake up to fall back to sleep quicker or you take it when you go to bed ? Thanks

[artlhomage]

I've found a couple pinches of Celtic sea salt (followed by a bit of water) as it's loaded magnesium
It's helped me to stay with far fewer interruptions

[JM]

Hello, Dr. Huberman. Would it be possible to request a video on WKS " wet brain?" My career depends on it. The hospital has done all the tests plus CT, and all is normal. It has been four years since my first "stroke" and four years since my last drink. I don't know what to do. There is so much pain and struggle. the cost of vitamins is killing me just as much as WKS . Idk thank you.