Sleep & Recovery Protocol

Huberman's evidence-based sleep hygiene: morning sunlight, NSDR, cold exposure, and evening wind-down.

5 sleep · 2 wellness

Andrew Huberman

Stanford professor of neurobiology, host of Huberman Lab podcast with 5M+ subscribers.

Sleep

daily

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Protocol Actions

daily · Within 30-60 min of waking

10-30 min (depends on cloud cover)

daily · Late afternoon before sunset

10+ min

daily · As needed (afternoon or mid-night waking)

10-30 min

daily · 10pm-4am

Minimal overhead lights

daily · Every day

Same time daily

daily · Wait 90-120 min after waking

Standard

daily · 2-4 sessions/week, early in day

1-5 min per session, 11 min/week total

sleep

recovery

circadian

cold-exposure