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1.

Neural Network Newsletter

2.

Improve Your Sleep

Improve Your Sleep

May 15, 2024

Thank you for joining the Huberman Lab Neural Network—a once-a-month newsletter with science
and science-related tools for everyday life. This newsletter aims to provide you with actionable
information in a condensed form.

In the guest series with Dr. Matthew Walker, we explain how to determine your sleep
needs and improve sleep quality. This newsletter highlights key protocols from these episodes that
will improve your ability to fall asleep, stay asleep and enhance the overall quality of your sleep.

Sleep Fundamentals: QQRT

Quantity: the total amount of sleep. The typical adult needs sleep 7 to 9 hours of sleep per night.
This ensures sufficient time for both deep sleep and REM sleep, so you wake up feeling refreshed and
restored. Some people need less, others more, especially babies, teens, and those combating an
illness or infection.

Quality: the continuity and structure of sleep. Frequent awakenings (even if you don’t remember)
or fragmented sleep represent poor sleep quality.

• Wearable sleep trackers measure sleep quality through sleep efficiency scores. An efficiency
rating of ≥ 85% is a good goal.

• Note: For some, sleep trackers can lead to anxiety about sleep quality (termed
"orthosomnia"), which can paradoxically lead to disrupted sleep. Consider reviewing your
sleep scores less often. For example, weekly, not daily, to minimize constant monitoring.

• For those who don’t use sleep trackers, poor sleep quality often manifests as excessive
daytime sleepiness even if they slept sufficient total hours.

Regularity: stick to a consistent sleep schedule. Consistently going to bed and waking up at the same
time each day leads to improved overall sleep patterns and quality by anchoring your body's
circadian rhythm, or internal clock.

• Aim for consistent bedtimes and wake times with a ± 30 minutes margin of error, whether
it’s the weekend or a weekday. No one is perfect about this, but that’s a good goal.

o In addition to your morning alarm clock, consider adding a "bedtime alarm," which
tells you when to go to sleep.

• Studies have shown that regular sleep patterns reduce all-cause mortality and may reduce
the risk of cancer and cardiovascular disease more effectively than other metrics, such as
sleep duration.

Timing: align your sleep schedule with your natural chronotype (morning person, night owl, versus
typical sleep-wake schedule). Chronotype is primarily determined by genetics, and yet your preferred
sleep time will vary a bit across your lifespan. You can find your natural chronotype using
the Morningness-Eveningness Questionnaire (MEQ). Sleeping out of sync with your chronotype will
result in poorer quality sleep. But, of course, we have to adhere to life's demands as well.

Determine Your Sleep Quality

Do you feel refreshed and restored when you wake up? Or do you feel you could sleep past your
alarm? If you are in the latter group, the rest of this newsletter focuses on good sleep hygiene
tips and protocols to improve your sleep. Following these protocols can significantly enhance sleep
quality and, by extension, daily functioning and health.

Sleep Hygiene Basics

Light & Dark

Melatonin is a hormone that makes you feel sleepy; it does other things, too. Darkness allows the
release of melatonin to signal the onset of sleep. Bright light, especially at night, potently inhibits
melatonin. This causes you not to feel as sleepy and, consequently, to get poorer quality sleep.

• In the evening, dim the lights in your home to signal the body that it's time to wind down.
Use low-positioned lights (rather than overhead) and yellow or, even better, deep
orange/red lightbulbs, if available; they are less stimulating than typical lights.
 • Minimize screen time at night. If you’re on a screen, dim it way down. Additionally, many
computer operating systems show warmer colors at night. There are also apps like f.lux (zero-
cost) that allow for dimming.

• Add blackout curtains or wear an eye mask to maximize darkness in the bedroom.

• Upon waking, go outside for 10-15 minutes of morning sunlight. Sunlight suppresses
melatonin and resets your circadian rhythm. Morning sunlight also triggers cortisol release to
help you wake up and stay more alert during the day. This is especially important on overcast
days! You need sunlight, so it’s not necessary to see the sun directly, as plenty of light
(photons) penetrate cloud cover.

o If you can't get natural morning sunlight due to geographic location or schedule,
artificial bright lights like seasonal affective disorder (SAD) lamps are a decent
substitute, though less effective.

Temperature

Temperature plays a crucial role in sleep regulation. To fall asleep, core body temperature must
decrease by approximately 2-3°F (1°C).

• Keep your bedroom cool (~67°F or ~19.4°C), or consider using a temperature-controlled

mattress cover.

• Stick your hands or feet out from underneath the covers to help cool down.

• Taking a warm bath or shower before bedtime is a science-supported method to improve

your ability to fall asleep and sleep deeply. Initially, the warm water raises core body
temperature, but the subsequent cooling of your core body temperature that occurs after a
hot bath or shower helps facilitate falling asleep.

Food & Meal Timing

The effect of food on sleep largely depends on appetite, circadian rhythm, and personal
preference. Experiment with different foods and timing to see what best supports your sleep.

• For most, eating approximately 2 hours before bedtime doesn’t typically impact sleep. Eating
closer to bedtime can increase the likelihood of gastric reflux (heartburn) and impair sleep in
some individuals. Again, this is highly individual. If you do, make it a smaller snack or meal,
but also don’t try to sleep while overly hungry. Most people can’t.

• Avoid excessive fluid consumption before bedtime to reduce the likelihood of waking up
throughout the night.

Caffeine

Caffeine does not reduce the need for sleep; it only temporarily masks sleepiness. Once caffeine
wears off, a buildup of adenosine, a chemical that promotes sleepiness, causes a "caffeine crash,"
which usually occurs in the early afternoon.

• Caffeine timing is crucial for sleep quality. So, if you have trouble sleeping, don’t reach for a
late afternoon cup of coffee. Instead, consume caffeine early in the day and not within 8-10
hours of bedtime.
 • Note: some people can sleep fine after ingesting caffeine in the afternoon or evening. This is
likely due to tolerance and/or differences in how they metabolize caffeine. Do what works for
you, but know that it can negatively affect sleep structure, including REM duration, in any
case.

Wind-Down Routine

Much like slowing down a car before stopping, a 'deceleration' from the day’s activities is essential
for good sleep. Establish a wind-down routine to prepare the body and mind for sleep:

• Engage in relaxing activities, such as meditation, listening to music, podcasts, sleep stories,
or reading a book.

• Avoid stimulating activities before bed, such as watching television, reading the news,
strenuous exercise, or social media.

Alcohol

Alcohol is a sedative, not a sleep aid. While a 'nightcap' may help you get to sleep quickly, alcohol
impairs the natural structure of sleep. Also, alcohol causes fragmented sleep.

Trouble Falling Asleep?

Walk It Out: If it’s taking longer than ~20-25 minutes to fall asleep or back asleep, leave your bed
and go elsewhere in the house to engage in a relaxing activity. The goal is to prevent an
association between a state of wakefulness and your bed, as this can lead to future difficulties falling
asleep. Only return to bed when you are truly sleepy and be mindful not to fall asleep in another
location; you want to relearn the association of sleep with the bedroom.

Do Nothing: After one poor night's sleep, avoid compensatory behaviors such as sleeping later,
going to bed early, increasing caffeine intake, or excessively long or late-day napping. These
behaviors can disrupt your natural circadian rhythms and may negatively affect sleep-wake cycles—in
other words, they will make it hard to get back on your usual schedule.

Mental Walk: If you have trouble falling asleep, take a "mental walk" and visualize walking a familiar
route. This technique will redirect your focus away from ruminating thoughts to help you fall asleep.
One study found this method significantly reduced the time it took participants to fall asleep, proving
far more effective than the traditional approach of "counting sheep."

Limit Daytime Naps: Keep naps short (≤ 20-30 minutes) and no later than the early to mid-
afternoon to avoid impacting your nighttime sleep.

These tips ought to greatly help optimize your sleep. Additionally, we have another popular
newsletter, "Toolkit for Sleep," which provides more actionable tools and protocols.

If you try these protocols and don’t notice a difference, you might be suffering from a sleep disorder.
Seek professional help if you experience persistent problems, which might be due to sleep apnea or
true insomnia.

Stay Connected

New Huberman Lab episodes are released every Monday on YouTube and all major podcast
platforms, including Apple Podcasts and Spotify. Please subscribe on YouTube and follow the podcast
on Apple Podcasts and Spotify. I regularly post additional science and science-based tools
on Instagram, X (formerly Twitter), Facebook, Threads, and LinkedIn.

We're always interested in feedback and encourage you to reply directly to this newsletter with your
thoughts. While we can't always respond to each message, we do read each one.

Thank you for your interest in science™!

Best wishes,
Andrew

Join 500,000+ subscribers to get regular emails on neuroscience, health, and science-related tools
from Dr. Andrew Huberman.

You'll also get Andrew's exclusive Daily Blueprint. In it, Andrew shares his daily routine. He also
shares practical tools and protocols that you can use to stay productive and maximize your health.

Email Address

By submitting your email to subscribe, you agree to Scicomm Media's Privacy Policy

Thank you for your interest in science

In the world’s #1 health podcast, Dr. Andrew Huberman explores science and science-based tools to
help listeners live a healthier, more fulfilling life.

Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented
many of the protocols presented to include photo-therapy, cold exposure and many of the workout
strategies and nutrition. He is well spoken and easy to listen to as well.

54

"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner.
What an amazing wealth of information you share!"

Lora D.

"Excited to receive these newsletters. Thanks for such great content! You're doing great work."

Amy C.

We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for
your dedication to helping us understand ourselves

Colten V
This podcast is one of the best out there. I’m learning so much about my body and brain and how to
improve my overall health and wellbeing.

Lo421

Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr.
Huberman!

Adam K 82

Super informative with the perfect mix of science and practicality. I learn something new every
episode

H Kotala

Brilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.

randomconformity

The best teaching podcast ever, thank you for making science easy to understand.

bhuuii

Incredibly informative with the best of the latest research. Andrew makes the information digestible
and usable for everyone. Thank you!

mjovt
Andrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-
being.

GracieO666

Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and
accessible.

Shonuff36

I'd like to address my gratitude for all the amazing content you are providing to me/us in this world.
So a huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and
help.

Julien

Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented
many of the protocols presented to include photo-therapy, cold exposure and many of the workout
strategies and nutrition. He is well spoken and easy to listen to as well.

54

"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner.
What an amazing wealth of information you share!"

Lora D.

"Excited to receive these newsletters. Thanks for such great content! You're doing great work."

Amy C.

We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for
your dedication to helping us understand ourselves
Colten V

This podcast is one of the best out there. I’m learning so much about my body and brain and how to
improve my overall health and wellbeing.

Lo421

Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr.
Huberman!

Adam K 82

Super informative with the perfect mix of science and practicality. I learn something new every
episode

H Kotala

Brilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.

randomconformity

The best teaching podcast ever, thank you for making science easy to understand.

bhuuii
Incredibly informative with the best of the latest research. Andrew makes the information digestible
and usable for everyone. Thank you!

mjovt

Andrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-
being.

GracieO666

Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and
accessible.

Shonuff36

I'd like to address my gratitude for all the amazing content you are providing to me/us in this world.
So a huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and
help.

Julien

Content

• Podcast

• Ask Huberman Lab

• Newsletter

• Book

• Topics

• Constructive Critique

• Andrew's Routine
Huberman Lab

• About

• FAQ

• Events

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Premium

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Terms & Policies

• Privacy Policy

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© 2024 Scicomm Media LLC

Huberman Lab® is a registered trademark of Scicomm Media LLC.

Improve your physical and mental health with Andrew’s Daily Blueprint

This comprehensive guide covers everything from morning routines and exercise to sleep
optimization and stress management, helping you create a balanced, healthy lifestyle.

Email Address

You’ll also join 500,000+ others in receiving Huberman Lab’s monthly Neural Network newsletter on
neuroscience, health, and science-related tools from Dr. Andrew Huberman. By submitting your email
to subscribe, you agree to Scicomm Media's Privacy Policy.

esc
Close

• Podcast
• Newsletter
• Book
• About

• Andrew’s Daily Routine

• Become a Member
•

Search

1.

Neural Network Newsletter

2.

Improve Your Sleep

Improve Your Sleep

May 15, 2024

Thank you for joining the Huberman Lab Neural Network—a once-a-month newsletter with
science and science-related tools for everyday life. This newsletter aims to provide you with
actionable information in a condensed form.

In the guest series with Dr. Matthew Walker, we explain how to determine your sleep
needs and improve sleep quality. This newsletter highlights key protocols from these
episodes that will improve your ability to fall asleep, stay asleep and enhance the overall
quality of your sleep.

Sleep Fundamentals: QQRT

Quantity: the total amount of sleep. The typical adult needs sleep 7 to 9 hours of sleep per
night. This ensures sufficient time for both deep sleep and REM sleep, so you wake up
feeling refreshed and restored. Some people need less, others more, especially babies, teens,
and those combating an illness or infection.

Quality: the continuity and structure of sleep. Frequent awakenings (even if you don’t
remember) or fragmented sleep represent poor sleep quality.

• Wearable sleep trackers measure sleep quality through sleep efficiency scores. An
efficiency rating of ≥ 85% is a good goal.
• Note: For some, sleep trackers can lead to anxiety about sleep quality (termed
"orthosomnia"), which can paradoxically lead to disrupted sleep. Consider reviewing
your sleep scores less often. For example, weekly, not daily, to minimize constant
monitoring.
• For those who don’t use sleep trackers, poor sleep quality often manifests as excessive
daytime sleepiness even if they slept sufficient total hours.
Regularity: stick to a consistent sleep schedule. Consistently going to bed and waking up at
the same time each day leads to improved overall sleep patterns and quality by anchoring
your body's circadian rhythm, or internal clock.

• Aim for consistent bedtimes and wake times with a ± 30 minutes margin of error,
whether it’s the weekend or a weekday. No one is perfect about this, but that’s a good
goal.
o In addition to your morning alarm clock, consider adding a "bedtime alarm,"
which tells you when to go to sleep.
• Studies have shown that regular sleep patterns reduce all-cause mortality and may reduce
the risk of cancer and cardiovascular disease more effectively than other metrics, such as
sleep duration.
Timing: align your sleep schedule with your natural chronotype (morning person, night owl,
versus typical sleep-wake schedule). Chronotype is primarily determined by genetics, and yet
your preferred sleep time will vary a bit across your lifespan. You can find your natural
chronotype using the Morningness-Eveningness Questionnaire (MEQ). Sleeping out of sync
with your chronotype will result in poorer quality sleep. But, of course, we have to adhere to
life's demands as well.

Determine Your Sleep Quality

Do you feel refreshed and restored when you wake up? Or do you feel you could sleep past
your alarm? If you are in the latter group, the rest of this newsletter focuses on good sleep
hygiene tips and protocols to improve your sleep. Following these protocols can
significantly enhance sleep quality and, by extension, daily functioning and health.
Sleep Hygiene Basics
Light & Dark
Melatonin is a hormone that makes you feel sleepy; it does other things, too. Darkness
allows the release of melatonin to signal the onset of sleep. Bright light, especially at night,
potently inhibits melatonin. This causes you not to feel as sleepy and, consequently, to get
poorer quality sleep.

• In the evening, dim the lights in your home to signal the body that it's time to wind
down. Use low-positioned lights (rather than overhead) and yellow or, even better, deep
orange/red lightbulbs, if available; they are less stimulating than typical lights.
• Minimize screen time at night. If you’re on a screen, dim it way down. Additionally,
many computer operating systems show warmer colors at night. There are also apps
like f.lux (zero-cost) that allow for dimming.
• Add blackout curtains or wear an eye mask to maximize darkness in the bedroom.
• Upon waking, go outside for 10-15 minutes of morning sunlight. Sunlight suppresses
melatonin and resets your circadian rhythm. Morning sunlight also triggers cortisol
release to help you wake up and stay more alert during the day. This is especially
important on overcast days! You need sunlight, so it’s not necessary to see the sun
directly, as plenty of light (photons) penetrate cloud cover.
o If you can't get natural morning sunlight due to geographic location or schedule,
artificial bright lights like seasonal affective disorder (SAD) lamps are a decent
substitute, though less effective.
Temperature
Temperature plays a crucial role in sleep regulation. To fall asleep, core body temperature
must decrease by approximately 2-3°F (1°C).

• Keep your bedroom cool (~67°F or ~19.4°C), or consider using a temperature-controlled

mattress cover.
• Stick your hands or feet out from underneath the covers to help cool down.
• Taking a warm bath or shower before bedtime is a science-supported method to
improve your ability to fall asleep and sleep deeply. Initially, the warm water raises core
body temperature, but the subsequent cooling of your core body temperature that occurs
after a hot bath or shower helps facilitate falling asleep.
Food & Meal Timing
The effect of food on sleep largely depends on appetite, circadian rhythm, and personal
preference. Experiment with different foods and timing to see what best supports your
sleep.

• For most, eating approximately 2 hours before bedtime doesn’t typically impact sleep.
Eating closer to bedtime can increase the likelihood of gastric reflux (heartburn) and
impair sleep in some individuals. Again, this is highly individual. If you do, make it a
smaller snack or meal, but also don’t try to sleep while overly hungry. Most people can’t.
• Avoid excessive fluid consumption before bedtime to reduce the likelihood of waking
up throughout the night.
Caffeine
Caffeine does not reduce the need for sleep; it only temporarily masks sleepiness. Once
caffeine wears off, a buildup of adenosine, a chemical that promotes sleepiness, causes a
"caffeine crash," which usually occurs in the early afternoon.

• Caffeine timing is crucial for sleep quality. So, if you have trouble sleeping, don’t reach
for a late afternoon cup of coffee. Instead, consume caffeine early in the day and not
within 8-10 hours of bedtime.
• Note: some people can sleep fine after ingesting caffeine in the afternoon or evening.
This is likely due to tolerance and/or differences in how they metabolize caffeine. Do
what works for you, but know that it can negatively affect sleep structure, including
REM duration, in any case.
Wind-Down Routine
Much like slowing down a car before stopping, a 'deceleration' from the day’s activities is
essential for good sleep. Establish a wind-down routine to prepare the body and mind for
sleep:

• Engage in relaxing activities, such as meditation, listening to music, podcasts, sleep

stories, or reading a book.
• Avoid stimulating activities before bed, such as watching television, reading the news,
strenuous exercise, or social media.
Alcohol
Alcohol is a sedative, not a sleep aid. While a 'nightcap' may help you get to sleep quickly,
alcohol impairs the natural structure of sleep. Also, alcohol causes fragmented sleep.

Trouble Falling Asleep?

Walk It Out: If it’s taking longer than ~20-25 minutes to fall asleep or back asleep, leave
your bed and go elsewhere in the house to engage in a relaxing activity. The goal is
to prevent an association between a state of wakefulness and your bed, as this can lead to
future difficulties falling asleep. Only return to bed when you are truly sleepy and be mindful
not to fall asleep in another location; you want to relearn the association of sleep with the
bedroom.

Do Nothing: After one poor night's sleep, avoid compensatory behaviors such as sleeping
later, going to bed early, increasing caffeine intake, or excessively long or late-day napping.
These behaviors can disrupt your natural circadian rhythms and may negatively affect sleep-
wake cycles—in other words, they will make it hard to get back on your usual schedule.

Mental Walk: If you have trouble falling asleep, take a "mental walk" and visualize walking
a familiar route. This technique will redirect your focus away from ruminating thoughts to
help you fall asleep. One study found this method significantly reduced the time it took
participants to fall asleep, proving far more effective than the traditional approach of
"counting sheep."

Limit Daytime Naps: Keep naps short (≤ 20-30 minutes) and no later than the early to mid-
afternoon to avoid impacting your nighttime sleep.
These tips ought to greatly help optimize your sleep. Additionally, we have another popular
newsletter, "Toolkit for Sleep," which provides more actionable tools and protocols.

If you try these protocols and don’t notice a difference, you might be suffering from a sleep
disorder. Seek professional help if you experience persistent problems, which might be due
to sleep apnea or true insomnia.

Stay Connected
New Huberman Lab episodes are released every Monday on YouTube and all major podcast
platforms, including Apple Podcasts and Spotify. Please subscribe on YouTube and follow
the podcast on Apple Podcasts and Spotify. I regularly post additional science and science-
based tools on Instagram, X (formerly Twitter), Facebook, Threads, and LinkedIn.

We're always interested in feedback and encourage you to reply directly to this newsletter
with your thoughts. While we can't always respond to each message, we do read each one.

Thank you for your interest in science™!

Best wishes,
Andrew
Join 500,000+ subscribers to get regular emails on
neuroscience, health, and science-related tools from Dr.
Andrew Huberman.
You'll also get Andrew's exclusive Daily Blueprint. In it, Andrew shares his daily routine. He
also shares practical tools and protocols that you can use to stay productive and maximize
your health.

Email Address
By submitting your email to subscribe, you agree to Scicomm Media's Privacy Policy

Thank you for your interest in science

In the world’s #1 health podcast, Dr. Andrew Huberman explores science and science-based
tools to help listeners live a healthier, more fulfilling life.

Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented
many of the protocols presented to include photo-therapy, cold exposure and many of the workout
strategies and nutrition. He is well spoken and easy to listen to as well.
54
"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner.
What an amazing wealth of information you share!"
Lora D.
"Excited to receive these newsletters. Thanks for such great content! You're doing great work."
Amy C.

We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for
your dedication to helping us understand ourselves
Colten V

This podcast is one of the best out there. I’m learning so much about my body and brain and how to
improve my overall health and wellbeing.
Lo421

Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr.
Huberman!
Adam K 82

Super informative with the perfect mix of science and practicality. I learn something new every episode
H Kotala

Brilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.
randomconformity

The best teaching podcast ever, thank you for making science easy to understand.
bhuuii
Incredibly informative with the best of the latest research. Andrew makes the information digestible and
usable for everyone. Thank you!
mjovt

Andrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-
being.
GracieO666

Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and
accessible.
Shonuff36

I'd like to address my gratitude for all the amazing content you are providing to me/us in this world. So a
huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and help.
Julien

Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented
many of the protocols presented to include photo-therapy, cold exposure and many of the workout
strategies and nutrition. He is well spoken and easy to listen to as well.
54

"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner.
What an amazing wealth of information you share!"
Lora D.
"Excited to receive these newsletters. Thanks for such great content! You're doing great work."
Amy C.

We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for
your dedication to helping us understand ourselves
Colten V

This podcast is one of the best out there. I’m learning so much about my body and brain and how to
improve my overall health and wellbeing.
Lo421

Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr.
Huberman!
Adam K 82

Super informative with the perfect mix of science and practicality. I learn something new every episode
H Kotala

Brilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.
randomconformity

The best teaching podcast ever, thank you for making science easy to understand.
bhuuii

Incredibly informative with the best of the latest research. Andrew makes the information digestible and
usable for everyone. Thank you!
mjovt

Andrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-
being.
GracieO666

Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and
accessible.
Shonuff36
I'd like to address my gratitude for all the amazing content you are providing to me/us in this world. So a
huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and help.
Julien

Content
• Podcast
• Ask Huberman Lab
• Newsletter
• Book
• Topics
• Constructive Critique
• Andrew's Routine

Huberman Lab
• About
• FAQ
• Events
• Sponsors
• Shop
• Contact

Premium
• Become a Member
• About Premium
• Log In

Terms & Policies

• Privacy Policy
• Terms & Conditions
• California Privacy Rights
• Accessibility
• Disclaimer & Disclosures

© 2024 Scicomm Media LLC

Huberman Lab® is a registered trademark of Scicomm Media LLC.
Improve your physical and mental health with Andrew’s
Daily Blueprint
This comprehensive guide covers everything from morning routines and exercise to
sleep optimization and stress management, helping you create a balanced,
healthy lifestyle.
Email Address
You’ll also join 500,000+ others in receiving Huberman Lab’s monthly Neural
Network newsletter on neuroscience, health, and science-related tools from Dr.
Andrew Huberman. By submitting your email to subscribe, you agree to Scicomm
Media's Privacy Policy.