Everything Andrew Huberman has said about how to sleep better
Huberman argues that good sleep is engineered during the waking day: anchor the cortisol rhythm with morning sunlight, delay and cap caffeine, and use evening temperature shifts to trigger sleep onset. These protocols work because sleep pressure is built by adenosine while its timing is set by the cortisol-melatonin circadian clock.
6 points · 2 appearances · 2021–2026
How the view evolved
Caffeine tolerance is highly individual → Delay caffeine 90 to 120 minutes
In 2021 Huberman framed caffeine timing as highly individual and noted he personally drinks it as late as 4-5pm and sleeps fine; by the 2026 toolkit he gives a concrete protocol: delay caffeine to 90-120 minutes after waking and cap it under 100mg after 4pm.
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6 points · 2 appearances · 2025
“how much dopamine is in our system at any one time compared to how much dopamine was in our system a few minutes ago, that dictates your so-called quality of life and your desire to pursue things. This is important. Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience. This is why when you repeatedly engage in something that you enjoy, your threshold for enjoyment goes up and up and up.”
8 points · 7 appearances · 2019–2025 · changed view
“Wealth is the thing that you really want. Wealth is assets that earn while you sleep. Wealth is the factory that with the robots as cranking out things. Wealth is the computer program that's running at night that's serving other customers. Wealth is even money in the bank that is being reinvested into other assets and into other businesses. Even a house can be a form of wealth, because you can rent it out — although that's probably a lower use of productivity — but land and actually doing some commercial enterprise. So my definition of wealth is much more businesses and assets that can earn while you sleep.”
5 points · 5 appearances · 2024–2026 · changed view
“The observation is that don't die is the most played game by everyone all over the world every day. You and I breathe every few seconds, we look both ways before we cross the street, we all play don't die. So it's played more than capitalism, it's played more than any religion. It's the most played game in the world.”
6 points · 4 appearances · 2007–2020 · changed view
“Well, you can say everybody knows that. Well, I think I've been in the top 5% of my age cohort all my life in understanding the power of incentives, and all my life I've underestimated it. And never a year passes but I get some surprise that pushes my limit a little farther.”