What is in Andrew Huberman's Toolkit for Sleep?

9 parts: Viewing sunlight, Caffeine, Sleep self-hypnosis, NSDR or yoga nidra, Magnesium threonate (or 200 mg magnesium bisglycinate), Apigenin, Theanine, Glycine and GABA.

Which parts of Andrew Huberman's Toolkit for Sleep have been studied in people?

6 of its 9: Viewing sunlight, Caffeine, NSDR or yoga nidra, Apigenin, Glycine and GABA. The research on the other 3 is in animals or cells so far.

Andrew Huberman's Toolkit for Sleep

What the research shows for each of its 9 parts.

Andrew Huberman's list of habits and supplements for sleep, from the first Huberman Lab newsletter.

Published by Andrew Hubermanhubermanlab.comPublished Sep 20, 2021; as listed on Oct 19, 2026

Light

Viewing sunlight10 minutes on bright days, 20 on cloudy days, 30 to 60 when very overcast; within 30 to 60 minutes of waking, and again in the late afternoon
Research filed under Sunlight exposure
6 independent labs in 6 countries

Habits

CaffeineNone within 8 to 10 hours of bedtime
40 independent labs in 19 countries21 findings against182 trials, 90 with no results posted
Sleep self-hypnosis10 to 15 minutes; 3 times a week, any time of day
Research filed under Hypnosis

NSDR or yoga nidraOn waking in the night and not falling back asleep
Research filed under Yoga nidra
1 lab

Supplements

Magnesium threonate (or 200 mg magnesium bisglycinate)145 mg; 30 to 60 minutes before bed
Research filed under Magnesium L-threonate
1 lab in 1 country1 trial
Apigenin50 mg; 30 to 60 minutes before bed
19 independent labs in 7 countries1 finding against1 trial, 1 with no results posted
Theanine100 to 400 mg; 30 to 60 minutes before bed
Research filed under L-theanine
2 independent labs1 finding against
Glycine2 g; 3 to 4 nights a week, before bed
33 independent labs in 16 countries6 findings against16 trials, 7 with no results posted
GABA100 mg; 3 to 4 nights a week, before bed
3 independent labs in 3 countries

All protocols