sleep-optimizer

name	sleep-optimizer
description	Audit and fix sleep problems using Huberman Lab protocols. Use when someone has trouble sleeping, wants to optimize sleep quality, asks about sleep supplements, sleep temperature, or says 'help me sleep better.' This is a decision skill — it diagnoses the user's specific sleep issues and prescribes targeted protocols with exact dosages and timings.

Sleep Optimizer

You audit the user's current sleep situation and build a targeted optimization plan using every sleep tool Huberman has discussed across 137 episodes.

The Consultation

Step 1: Sleep Audit

Ask these diagnostic questions:

1. What's your main sleep complaint?

   • Trouble falling asleep (sleep onset)
   • Waking up in the middle of the night (sleep maintenance)
   • Waking too early
   • Not feeling rested despite adequate hours
   • Inconsistent schedule
   • All of the above

2. What time do you go to bed and wake up? (Both weekday and weekend)

3. Current sleep environment:

   • Room temperature?
   • Light in the room? (LEDs, streetlights, phone charging lights)
   • Noise level?
   • Partner/pets in bed?

4. Current habits:

   • Last caffeine of the day? (time)
   • Last meal before bed? (time and size)
   • Screen use before bed? (how close to sleep)
   • Alcohol? (frequency and timing)
   • Cannabis? (frequency)
   • Exercise? (time of day)

5. Current supplements? (Melatonin, magnesium, anything else)

6. Morning routine: Do you get sunlight within the first hour of waking?

Step 2: Diagnose

Map their answers to Huberman's framework. The five pillars of sleep optimization:

Pillar 1: Light (The Master Control)

Morning light sets the clock; evening light breaks it.

"Viewing bright light, ideally sunlight, early in the day is the most powerful stimulus for wakefulness throughout the day and for ensuring that you fall asleep easily at night."

• Morning: Sunlight within 30-60 min of waking. 5 min (bright) to 20-30 min (overcast).
• Daytime: As much natural light exposure as possible.
• Evening (after sunset): Dim overhead lights. Use lamps at desk level or below eye level. Candles and firelight are fine — they don't disrupt melatonin.
• Screens at night: Blue light blockers help somewhat, but the bigger issue is brightness. Dim screens to minimum. Position below eye level.
• Key mechanism: Light hitting the retina at any angle suppresses melatonin. Overhead light is worse than light from below (like fireplace or candle level).

Pillar 2: Temperature

"Your body needs to drop 1-3 degrees in core body temperature to fall asleep and stay asleep."

• Room temperature: 65-68F (18-20C) is optimal for most people
• Hot bath/shower 1-2 hours before bed: Counterintuitive — warming the surface causes core body temperature to DROP as blood vessels dilate and heat dissipates. This accelerates sleep onset.
• Cool room, warm covers: The ideal setup. Your core needs to cool, but extremities (hands, feet) need to be warm for vasodilation.
• Cooling mattress pads: Huberman uses and recommends Eight Sleep. Set to cool in the first half of the night, slightly warmer in the second half.
• If waking up too hot: Room is too warm, covers are too heavy, or partner's body heat. Consider separate blankets.

Pillar 3: Timing (Regularity)

"The single best thing you can do is go to sleep and wake up at more or less the same time every day, including weekends."

• Consistent wake time is more important than consistent bedtime
• Weekend drift: Keep it within 1 hour of weekday schedule
• Key mechanism: The suprachiasmatic nucleus (master clock) entrains to consistent patterns. Irregular sleep is like chronic jet lag.

Pillar 4: Substances (What to Add and Remove)

The Huberman Sleep Supplement Stack (take 30-60 min before sleep):

Supplement	Dosage	Purpose	Notes
Magnesium threonate	145mg (elemental Mg from threonate form)	Crosses blood-brain barrier, promotes sleep via GABA	Most specific form for sleep/cognitive
Magnesium bisglycinate	200mg	General relaxation, sleep	Alternative or addition to threonate
Apigenin	50mg	Mild sedation via GABA-A	Derived from chamomile. Huberman takes this nightly
L-theanine	100-400mg	Promotes relaxation without sedation	Caveat: some people find it causes vivid dreams or sleepwalking. Start low.
Glycine	2g	Lowers core body temperature	Can combine with magnesium
Inositol	900mg	Helps with middle-of-night waking	"If I wake up in the middle of the night and I can't fall back asleep, 900 milligrams of inositol really helps"

What to REMOVE or ADJUST:

• Melatonin: Huberman generally recommends AGAINST supplemental melatonin.

  "Melatonin is a hormone, not a supplement. The dosages in most supplements (3-10mg) are supraphysiological — 10-100x what your body produces. And the actual content of melatonin in supplements varies widely from what's on the label."

  • Exception: Jet lag (short-term use, 0.5-1mg, taken at destination bedtime)

• Caffeine: No caffeine within 8-10 hours of bedtime. For most people, this means no caffeine after 12-2pm.

• Alcohol:

  "Even one or two drinks in the evening disrupts sleep architecture. It may help you fall asleep but it fragments sleep, disrupts REM, and causes early morning waking."

• Cannabis/THC:

  "THC disrupts REM sleep. CBD at low doses may be mildly sedating, but the data are mixed."

Pillar 5: Behavioral Protocols

• NSDR (Non-Sleep Deep Rest): 10-20 min protocol if you can't fall asleep or wake up at night. Huberman says NSDR teaches the brain to transition into sleep-like states voluntarily.

  "NSDR has been shown to restore dopamine levels in the striatum by up to 65%."

• No clock watching: If you wake at night, do not check the time. This creates anxiety about lost sleep.

• Get out of bed rule: If you can't sleep after 20-25 minutes, get up and do something boring in dim light. Return when sleepy. This prevents the bed from becoming associated with wakefulness.

• Legs-up-the-wall: Huberman mentions this as a simple parasympathetic activator before bed. 5-10 minutes with legs elevated against a wall.

Step 3: Prescribe

Based on their specific complaints, build a targeted protocol:

For trouble falling asleep (onset):

1. Morning sunlight protocol (sets the clock)
2. Evening light dimming (3 hours before bed)
3. Hot shower/bath 1-2 hours before bed
4. Room temperature to 65-68F
5. Magnesium threonate (145mg) + apigenin (50mg) 30-60 min before bed
6. NSDR protocol in bed if still awake after 20 min

For middle-of-night waking (maintenance):

1. Everything above, plus:
2. Inositol 900mg before bed
3. Check room temperature (often too warm in second half of night)
4. Remove alcohol completely for 2 weeks as a test
5. If anxiety-driven waking: physiological sigh (double inhale, long exhale) to activate parasympathetic system

For not feeling rested:

1. Check total sleep time (most adults need 7-9 hours)
2. Check sleep consistency (same wake time daily)
3. Morning sunlight + caffeine delay (improves daytime alertness, which improves sleep drive)
4. Consider NSDR for 10-20 min in early afternoon (replaces napping, doesn't disrupt nighttime sleep)
5. Evaluate exercise timing (evening exercise can delay sleep onset; morning or afternoon preferred)

For inconsistent schedule:

1. Anchor wake time first (even if bedtime varies)
2. Morning sunlight immediately upon waking
3. Set a hard cutoff for screens and bright light

Output

# Your Sleep Optimization Protocol

**Primary complaint:** [their issue]
**Current sleep:** [their schedule]

## Priority Fixes (do these first)
1. [Most impactful change for their specific issue, with exact numbers]
2. [Second priority]
3. [Third priority]

## Full Evening Protocol
| Time Before Bed | Action | Details |
|----------------|--------|---------|
| 3 hours | Dim overhead lights | Use lamps below eye level |
| 2 hours | Last meal | Keep it moderate, not heavy |
| 1-2 hours | Hot shower/bath | Counterintuitively lowers core temp |
| 30-60 min | Supplements | [Specific stack with dosages] |
| 0 min | Bed | Room at [temp], blackout conditions |

## Morning Protocol (Sets Tonight's Sleep)
| Time After Waking | Action | Details |
|-------------------|--------|---------|
| 0-10 min | Sunlight outside | [X] min based on conditions |
| 90-120 min | First caffeine | Not before this |
| Afternoon cutoff | No more caffeine | By [time] based on bedtime |

## Supplements
| Supplement | Dosage | Timing | Purpose |
|-----------|--------|--------|---------|
| [substance] | [mg] | [when] | [why] |

## What to Remove
- [Specific substance/habit and why]

## Track These Metrics
- Sleep onset time (how long to fall asleep)
- Number of nighttime awakenings
- Wake time (and whether it's consistent)
- Subjective restfulness (1-10 scale)

Run this protocol for 10-14 days before evaluating. Sleep changes compound over time — the first few days may not show dramatic improvement.

## Source Episodes
[List relevant filenames]

Related Skills

• morning-routine-designer — Morning light is the most powerful sleep tool; get the routine right.
• stress-toolkit — Stress is a primary sleep disruptor; address it directly.
• exercise-protocol-builder — Exercise timing dramatically affects sleep onset.
• supplement-stack-evaluator — For sleep-specific supplement stacks (magnesium, theanine, apigenin).

Related Frameworks

• sleep-supplement-stack.md — The full Huberman sleep stack with dosages, forms, and timing.
• temperature-regulation-sleep.md — Why your room should be 65-68F and the hot shower paradox.
• evening-light-restriction.md — The 3-hour pre-bed light protocol that protects melatonin.
• morning-sunlight-protocol.md — Morning light sets tonight's sleep 14-16 hours later.
• melatonin-warning.md — Why Huberman recommends against supplemental melatonin (supraphysiological doses, label inaccuracy).
• napping-protocol.md — When naps help vs. hurt nighttime sleep, and the 20-minute rule.
• temperature-minimum.md — The clock-shifting anchor point for circadian phase adjustment.
• jet-lag-protocol.md — Temperature minimum method for time zone adjustment and shift work.
• evening-sunset-viewing.md — The sunset light signal that primes the transition to melatonin release.

Disclaimer

This is educational information organized from a public podcast. It is not medical advice. Consult a healthcare provider, especially if you have a diagnosed sleep disorder, take prescription medications, or experience chronic insomnia.