Andrew Huberman Evening Sleep
The Andrew Huberman evening sleep protocol is a science-backed wind-down routine designed to drop core body temperature, minimize blue light, and improve deep sleep quality.
5 time blocks, 55 minutes in total.
Time blocks
- Dim Overhead Lights: 5 min
Turn off bright overhead lights and switch to low floor lamps - Warm Bath or Hot Shower: 15 min
Dilate skin blood vessels to encourage a drop in core body temp - Sleep Supplement Stack: 5 min
Take targeted sleep supplements 30 to 60 minutes before bed - Physical Book Reading: 20 min
Read non-stimulating fiction or non-work material under warm light - Bedroom Cooling and Breathwork: 10 min
Set room temperature to cool and practice slow nasal breathing
About this routine
Neuroscientist Andrew Huberman emphasizes that quality sleep begins hours before your head hits the pillow. The Andrew Huberman evening sleep protocol relies on controlling light exposure and body temperature to cue your brain for rest. By shifting away from bright overhead lighting after sunset, you avoid suppressing natural melatonin production.
A central mechanism of sleep onset is a drop in core body temperature by one to two degrees Fahrenheit. Taking a hot shower or warm bath roughly one hour before bed draws heat to the surface of your skin, causing your core temperature to fall rapidly when you step out. Combining this thermal shift with dim amber lighting accelerates the transition into slow-wave sleep.
The final stage of this 55-minute routine pairs non-screen relaxation with environmental setup. Keeping the bedroom cool, dark, and quiet eliminates disruptions, while slow nasal breathing or light reading calms nervous system arousal before turning off the lights.
Why this routine works
- Accelerates sleep onset by lowering core body temperature
- Protects natural melatonin release by eliminating late bright light
- Reduces late-night mental arousal through non-screen wind down activities
- Establishes consistent circadian sleep signals night after night
FAQ
What is the Andrew Huberman evening sleep protocol?
It is a science-backed evening routine focused on dimming overhead lights, dropping core body temperature with a warm bath or shower, avoiding screens, and creating a cool sleep environment.
Why does Andrew Huberman recommend a hot shower before bed?
Warm water brings blood to the surface of the skin. When you exit the shower, that heat dissipates quickly, dropping your core body temperature and signaling to your brain that it is time to sleep.
How long does this evening sleep routine take?
The core sequence takes 55 minutes, starting about an hour before your target bedtime.