A simplified take on Huberman’s sleep basics. Do the habits first; add supplements only if you need them.

1. Morning Sunlight Exposure

Do it: Get outside for 10–30 minutes soon after waking. When it’s cloudy, linger a bit longer. When the sun is bright, a little less time is ok.
Why it works: Morning light sets your circadian clock so melatonin rises on time at night. Outdoors beats a window.

2. Wind Down Your Nervous System

Physiological Sigh:
* Take one deep inhale through your nose.
* Then do a second, shorter nose inhale to “top up.”
* Long, slow exhale through your mouth.
How to use: Do 2–5 cycles in the evening—or anytime you’re keyed up. No app required.

3. Optional Sleep Stack (add one at a time)

Start 60–90 minutes before bed. Track what you take and how you sleep for a week before layering anything new. If you’re pregnant, have a medical condition, or take medications, always talk to your clinician first!

> Pick reputable brands, follow label dosing, and be consistent for a few nights before judging.

Magnesium Threonate or Bisglycinate

Can ease tension and night restlessness.

Apigenin

Gentle calming; may help you fall asleep faster.

L-Theanine

Smooths mental chatter without morning fog.

4. Learn More

For deeper context and protocols, see Dr. Andrew Huberman’s sleep resources:
Dr. Huberman’s Sleep Protocol.

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Bottom Line

Anchor the day with **morning light**. Use a **physiological sigh** to downshift. Treat supplements as **tools**, not crutches. Small, repeatable steps—night after night. That’s how we thrive.