☀️Sleep & Circadian Health Optimization Protocol

Sleep and circadian health protocol.

Last updated: May 13, 2024

Conflicts to declare: None. Please remember to consult with a healthcare provider prior to undertaking any of the protocols available here.

Andrew Huberman's approach on sleep and circadian health has become an enormously popular toolkit for enhancing sleep and energy levels. This protocol is a work-in-progress and is currently presented as a 1-to1 duplication of Andrew Huberman's morning light and sleep protocol. We are currently working with a third-party researcher to evaluate the evidentiary basis behind each of these specific claims and synthesize a third-party survey of the literature with his popular methodology.

This protocol is under ongoing review.

Relevant Huberman podcast timestamps taken from HubermanProtocols.org.

Waking: "Prioritize light exposure each morning." claims under review

"Outdoor light exposure causes a beneficial cortisol peak early in the morning; increases daytime mood, energy and alertness; and helps you fall asleep more easily at night."

"Do this within 30-60 minutes of waking, outside. The cloudiest day is going to be MUCH brighter than your indoor environment."

• Sunny day = 5–10 mins

• Cloudy day = 10–15 mins

• Overcast day = up to 30 mins

"Look towards the sunrise or sun, but never stare directly at the sun. Blink as necessary. Wearing contact lenses and prescription glasses are fine, but aim to avoid using sunglasses or hats that are meant to block sunlight from your eyes."

"By looking at sunlight through a window, it’s 50, five zero, times less effective than if that window were to be open — mostly because those windows filter out a lot of the wavelengths of blue light that are essential for stimulating the eyes and this wake-up signal."

"If you wake up before the sun is out, you can and probably should flip on artificial lights in your internal home environment [...] Once the sun is out, however, once the sun has risen, then you still want to get outside and view sunlight."

Sundown: [bonus] "View afternoon light to partially offset the negative effects of viewing artificial light at night." claims under review

"Viewing that afternoon light, the low solar angle light as the sun is heading down in the sky, so it could be sunset or what I call circa sunset (around sunset), well, doing that is going to slightly but not completely offset any of the negative effects of viewing artificial light at night."

Evening: claims under review

"Prioritize a consistent sleep schedule:"

• "It is crucial to wake up at the same time (+/- 1 hour) each morning, days off included."

• "Sleeping in later than that on the weekend is likely going to disrupt your circadian rhythm and make waking on your regular schedule that much harder."

"Optimize your sleep environment:"

• "Dim computer and phone screens as much as possible, or use a red-hue filter to reduce blue light exposure."

• "Cool your bedroom to 1– 3 degrees lower than usual."

• "Make your room as dark as possible using blackout blinds or an eye mask."

Disclaimer: The information provided on this page is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no healthcare-provider/patient relationship is formed. The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment and the use of this information is provided. Prior to taking any action based on the information on this page, you should speak to your licensed healthcare provider. Our licensed PHC-Nurse Practitioner coaches can assist you with individualized implementation of this protocol and others.