Dr. Andrew Huberman's science-backed sleep protocols, summarized. Master your circadian rhythm, improve sleep quality, and wake up refreshed.
Get 10+ minutes of sunlight within 30-60 minutes of waking to set your circadian clock
Delay caffeine 90-120 minutes after waking to prevent afternoon energy crashes
Keep bedroom at 65-68°F (18-20°C) and allow core body temperature to drop
Dim lights and avoid bright screens 2-3 hours before sleep
Read the episode summaries below for complete protocols and implementation details.
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Common questions about Huberman Lab sleep episodes and protocols.
The most popular Huberman Lab sleep episode is 'Master Your Sleep,' which covers the complete toolkit for optimizing sleep quality. It includes protocols for light exposure, temperature regulation, and supplement timing. PodPak's ranked list surfaces the top sleep episodes based on protocol density and actionability.
Dr. Huberman's core sleep protocols include: getting 10+ minutes of morning sunlight within 30-60 minutes of waking, delaying caffeine 90-120 minutes after waking, keeping your bedroom at 65-68 degrees Fahrenheit, dimming lights 2-3 hours before bed, and using specific supplements like magnesium threonate and theanine. Our episode summaries break down each protocol in detail.
Huberman Lab episodes typically run between 1.5 and 3 hours, with the average episode lasting about 2 hours. Sleep-focused episodes tend to be among the longer ones due to the depth of scientific explanation. PodPak condenses each episode into a 5-minute summary so you can quickly access the key protocols.
PodPak covers Huberman Lab episodes as they are released, with AI-powered summaries available within hours of publication. Our sleep-specific best-of list focuses on episodes that discuss sleep science, circadian rhythm, and related topics like light exposure, supplements, and recovery.
PodPak summaries are designed to complement, not replace, listening to full episodes. They help you identify which episodes contain the protocols most relevant to your needs, preview key takeaways before committing 2+ hours, and serve as a quick reference for protocols you have already learned. For complex topics like sleep optimization, the summaries give you the actionable steps while the full episodes provide the scientific context.