Insomnia
Insomnia—difficulty falling asleep or staying asleep—is often a behavioral and circadian problem more than a chemical one. Huberman’s approach focuses on fixing the underlying systems rather than sedation.
Types of Insomnia
| Type | Pattern | Common Causes |
|---|---|---|
| Sleep onset | Can’t fall asleep | Circadian misalignment, anxiety, stimulation |
| Sleep maintenance | Wake during night | Blood sugar, alcohol, stress, age |
| Early waking | Wake too early | Depression, cortisol timing |
| Mixed | Combination | Often multiple factors |
The Root Causes
Circadian Misalignment
Most common cause:
- Not enough morning light
- Too much evening light
- Irregular sleep/wake times
- Eating too late
Autonomic Hyperarousal
Can’t “turn off”:
- Racing thoughts
- Body tension
- High cortisol at night
- Elevated heart rate
Behavioral Conditioning
Bed becomes associated with wakefulness:
- Working in bed
- Watching TV in bed
- Lying awake frustrated
The Foundational Fix
Morning Light Protocol
Non-negotiable first step:
- 10+ min outside within 30-60 min of waking
- Sets the circadian clock
- Creates proper cortisol timing
- Programs melatonin release 12-16 hours later
This single intervention fixes many insomnia cases.
Consistent Wake Time
- Wake at same time daily (±30 min)
- Even on weekends
- Even if you slept poorly
- This anchors the circadian rhythm
Evening Protocol
Light Hygiene
- Dim lights after sunset
- Avoid overhead bright lights
- Use warm (red/orange) tones
- No screens 1-2 hours before bed (or use filters)
Temperature
- Cool bedroom (65-68°F / 18-20°C)
- Hot shower/bath 1-2 hours before bed
- The subsequent cooling helps sleep onset
Timing
- Last meal 2-3 hours before bed
- No caffeine after 12pm (or earlier)
- No alcohol (disrupts architecture)
For Sleep Onset Insomnia
Can’t fall asleep:
- Physiological sighs before bed
- NSDR to learn to relax
- Get out of bed if awake >20 min
- Cool the room (body temp must drop)
- Review evening light (too bright?)
The 20-Minute Rule
If you can’t sleep after 20 minutes:
- Get up
- Go to another room
- Do something boring in dim light
- Return when sleepy
This prevents bed from becoming associated with wakefulness.
For Sleep Maintenance Insomnia
Wake during the night:
Check for:
- Blood sugar drops — Small protein snack before bed
- Alcohol — Disrupts second half of night
- Temperature — Room too hot?
- Bladder — Reduce evening fluids
- Stress/cortisol — NSDR practice
Supplements for Insomnia
| Supplement | Dose | Mechanism |
|---|---|---|
| Magnesium Threonate | 145mg | GABA enhancement |
| L-Theanine | 100-400mg | Alpha waves, calming |
| Apigenin | 50mg | Mild anxiolytic |
30-60 minutes before bed
What About Melatonin?
Huberman is cautious:
- Most products overdosed (3-10mg vs 0.5mg needed)
- It’s a hormone, not a supplement
- Better for jet lag than chronic insomnia
- Timing matters more than dose
NSDR for Insomnia
Specifically helpful because:
- Teaches the body to enter rest states
- Reduces performance anxiety around sleep
- Can be used if you wake at night
- Provides partial compensation for lost sleep
Practice during day first, then use before bed or during night waking.
What NOT to Do
| Don’t | Why |
|---|---|
| Look at clock | Increases anxiety about sleep |
| Stay in bed frustrated | Conditions bed for wakefulness |
| Use alcohol | Destroys sleep architecture |
| Take high-dose melatonin | Hormone, not supplement |
| Exercise late at night | Raises core temperature |
| Eat large late meals | Interferes with temperature drop |
Cognitive Approaches
Sleep Restriction Therapy
- Limit time in bed to actual sleep time
- Creates sleep pressure
- Gradually expand as efficiency improves
- Counterintuitive but effective
Cognitive Reframing
- “I can function on less sleep” (reduces anxiety)
- One bad night won’t hurt you
- Worrying about sleep prevents sleep
When to Seek Help
Consider professional evaluation if:
- Insomnia persists >3 months
- Daytime function significantly impaired
- Snoring or breathing issues
- Depression or anxiety co-occurring
- Sleep aids becoming necessary
Sleep disorders like sleep apnea require diagnosis.
Protocol Summary
Fix first:
- Morning sunlight (10+ min)
- Consistent wake time
- Evening light hygiene
Then add: 4. Temperature optimization 5. Sleep supplements 6. NSDR practice
If still struggling: 7. 20-minute rule 8. Sleep restriction 9. Professional evaluation
Related Pages
“Most insomnia is a circadian and behavioral problem, not a chemical one.” — Andrew Huberman