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A little help for your nights.

Your wind-down plan.

Four simple steps between your day and your bedtime. Follow along, or read the whole plan first.

Based on Huberman Lab's published sleep guidance. This independent guide and its product selections have not been reviewed or endorsed by Andrew Huberman or Huberman Lab.

  1. Step 1

    Dim the lights.

    Turn down bright overhead lights. Keep enough light to move safely, and choose a quiet activity away from a bright screen.

    Use what you have. Use a lamp or a dimmer you already own.

    Source: Huberman Lab sleep toolkit

    Hatch Restore 3

    A bedside light, sound machine and alarm clock. Check the seller’s current app and Hatch+ subscription terms. An editorial option, not a verified Huberman recommendation.

    Optional · Sold by Hatch

    View at Hatch (opens a new tab)

    A new lamp or sleep clock is optional.

  2. Step 2

    Get the room ready.

    Keep the bedroom dark and comfortably cool. Adjust bedding so you can uncover if you feel warm.

    Use what you have. Close the curtains, turn off unnecessary lights and adjust your existing fan or thermostat.

    Source: Huberman Lab sleep toolkit

    Eight Sleep Pod

    An optional temperature-controlled bed system. Compare mattress compatibility, current model, membership cost and return terms before buying. A fan or lighter bedding may be enough.

    Optional · Sold by Eight Sleep

    View at Eight Sleep (opens a new tab)

  3. Step 3

    Settle into something quiet.

    Read a few pages, or try a guided relaxation practice if you find it useful. Huberman offers a free 10-minute non-sleep deep rest (NSDR) session. It is optional and does not replace sleep.

    Use what you have. Listen through your existing speaker at a comfortable volume, or enjoy the quiet.

    Play Huberman’s free 10-minute NSDR (YouTube)

  4. Step 4

    Put the screen away.

    Finish the activity and go to bed at your planned time. You can skip any optional step; there is no score to chase.

    Use what you have. Set your alarm and leave your phone out of reach.

    Source: sleep toolkit, masks and earplugs at 1:22:55
What about the supplements Huberman discusses?

His published toolkit discusses magnesium, apigenin and theanine, but it does not say everyone needs them. Supplements are not a required step in this plan. Check interactions, health conditions and the current label with your pharmacist or clinician before use.

Product formulas change. A product sold today should not be assumed identical to one discussed in an older episode.

NIH: using supplements wisely

Momentous Nightly Sleep

The current formula lists magnesium bisglycinate, L-theanine and apigenin. Read the label with a clinician before use. This is not the older magnesium L-threonate Sleep Pack.

Optional · Sold by Momentous

View at Momentous (opens a new tab)