TLDR: Dr. Huberman's Updated Sleep Toolkit for 2025

Dr. Huberman emphasizes that 7-9 hours of sleep is still the ideal range for most adults. However, new research suggests that sleep quality may be more important than quantity for cognitive function and overall health.

Getting 10-30 minutes of direct sunlight exposure within 30-60 minutes of waking remains one of the most powerful tools for setting your circadian rhythm. New research shows this is especially important during winter months or for those working indoors all day.

Keeping your sleeping environment between 65-68°F (18-20°C) is optimal for most people. Dr. Huberman discusses new research on the benefits of temperature-regulating mattress systems that gradually cool the body throughout the night.

Dr. Huberman's updated supplement stack for sleep includes: Magnesium Threonate (300mg), Apigenin (50mg), and L-Theanine (200mg) taken 30-60 minutes before bed. For those with more significant sleep issues, he discusses the potential benefits of adding Glycine (2g) to this stack.

Non-Sleep Deep Rest (NSDR) protocols have been refined to include specific breathing patterns (4-second inhale, 6-second exhale) during the practice. Dr. Huberman recommends 10-20 minutes of NSDR in the afternoon to reduce sleep pressure and improve nighttime sleep quality.

New research confirms that avoiding screens 1-2 hours before bed significantly improves sleep latency and quality. If screens must be used, Dr. Huberman recommends using blue-light blocking glasses and keeping devices at least 12 inches from the eyes.