Article · ~12 min read

Toolkit for Sleep

Andrew Huberman · Huberman Lab Free Beginner

This is the specific playbook behind our answer. Huberman anchors everything on a consistent wake time and morning sunlight within 30 to 60 minutes of waking (the circadian lever that actually resets your clock), then a hard cutoff on bright overhead light between 10pm and 4am, plus a caffeine curfew 8 to 10 hours before bed. It is a numbered list of low cost, repeatable moves, not vibes, and it even tells you how to recover from one wrecked night so a bad week does not spiral.

• Fix wake time first: a consistent wake time plus morning outdoor light sets the whole 24 hour cycle, more than bedtime does
• The screen and light cutoff is real: avoid bright overhead light between 10pm and 4am, and stop caffeine 8 to 10 hours before bed
• There is a recovery protocol for a bad night, so one wrecked night does not become a wrecked week