Sleep & Recovery Protocol
Sleep Protocol · 7 interventions
Huberman's evidence-based sleep hygiene: morning sunlight, NSDR, cold exposure, and evening wind-down.
01Interventions
Sleep steps
5 interventions- 01Dose & timing10-30 min (depends on cloud cover) Daily · Within 30-60 min of waking
Sets circadian rhythm — most important daily behavior for sleep
- 02Dose & timing10+ min Daily · Late afternoon before sunset
Signals circadian clock that evening is approaching
- 03Dose & timing10-30 min Daily · As needed (afternoon or mid-night waking)
Non-Sleep Deep Rest for recovery and focus reset
- 04Dose & timingMinimal overhead lights Daily · 10pm-4am
Protect melatonin production
- 05Dose & timingSame time daily Daily · Every day
Anchor circadian rhythm
Other steps
2 interventions- 06Dose & timingStandard Daily · Wait 90-120 min after waking
Prevents afternoon crash by letting adenosine clear naturally
- 07Dose & timing1-5 min per session, 11 min/week total Daily · 2-4 sessions/week, early in day
Dopamine +250%, norepinephrine boost. End on cold, let body reheat naturally.
02Citations
- 01Toolkit for Sleep (2021)Morning Sunlight Exposure
- 02MPMD interview (2022)Delayed caffeine
- 03Cold Exposure newsletter (2022)Cold Exposure
03Edit history
- v1Current versionFebruary 18, 2026