Better Sleep, Brighter Days: How Dr. Andrew Huberman’s Sleep Routine Changed My Life

I’ve been following Dr. Andrew Huberman’s sleep routine for seven months now, and the difference has been incredible! Not only has my sleep improved, but I also feel more energized, focused, and in a much better mood throughout the day. His advice is rooted in solid science and backed by thousands of success stories. If you’ve been struggling with sleep—especially during menopause—I hope this helps you as much as it has helped me. Enjoy!

Optimizing Sleep: Insights from Dr. Andrew Huberman

Dr. Andrew Huberman (@hubermanlab) is a neuroscientist and tenured professor at Stanford University School of Medicine. His podcast, The Huberman Lab, is packed with practical tips for optimizing health and performance, including sleep. If menopause has been making restful nights harder to come by, his science-backed strategies might be just what you need.

Why Sleep Matters Even More During Menopause

Sleep is crucial for overall health, but menopause often brings frustrating sleep disruptions. Hormonal shifts, night sweats, and increased anxiety can make it difficult to fall and stay asleep. The good news? Dr. Huberman’s sleep strategies help calm an overactive brain, making restful sleep much easier to achieve.

Dr. Huberman’s Sleep Cocktail

Dr. Huberman recommends a specific combination of supplements—often called his Sleep Cocktail—to help promote relaxation and improve sleep quality:

His Go-To Supplements:

☑ Magnesium Threonate (200-400 mg, 2-3 hours before bed)

• Helps with relaxation and crosses the blood-brain barrier for better absorption.

• If you experience digestive discomfort, try starting with a lower dose.

☑ L-Theanine (200-400 mg)

• A nootropic that promotes relaxation and counteracts caffeine’s stimulating effects.

• Not recommended if you experience night terrors or sleepwalking.

☑ Apigenin (50 mg)

• A natural compound from chamomile that helps reduce anxiety and promote relaxation.

☑ Glycine (2 g, every 3rd or 4th night)

• Helps lower core body temperature, which is essential for sleep.

☑ GABA (100 mg, every 3rd or 4th night)

• Reduces brain excitability, helping you feel calmer and more relaxed before bed.

For menopausal women dealing with disrupted sleep and anxiety, this supplement combo may be a game-changer. The key is finding the right mix and timing that works for your body.

Lifestyle Tweaks for Better Sleep

In addition to supplements, Dr. Huberman highlights simple lifestyle shifts that can make a big difference:

💡 Limit Caffeine: Stop drinking caffeine after 2 p.m. Since menopause can increase sensitivity to stimulants, cutting back can help improve sleep.

💡 Keep It Cool: A cooler bedroom environment supports deeper sleep, especially when night sweats are an issue.

💡 Smart Eating: A heavier dinner with healthy carbs can boost serotonin, helping you relax before bed. Lighter lunches with protein and veggies keep energy levels steady throughout the day.

💡 Morning Sunlight Exposure: Step outside within 30 minutes of waking (for 2-10 minutes) to help regulate your circadian rhythm and naturally boost morning alertness. This also helps set the stage for melatonin production later in the evening.

💡 Dim the Lights at Night: As the sun sets, reduce bright light exposure to signal your brain that it’s time to wind down. This is especially important if sleep has been elusive during menopause.

The Science of Sleep: Why It Works

Dr. Huberman explains that sleepiness is mainly driven by two factors:

1️⃣ Adenosine Buildup: This brain chemical accumulates throughout the day, making you feel sleepier by evening. Caffeine blocks adenosine, so delaying coffee by 90 minutes after waking lets your natural wake-up signals kick in first.

2️⃣ Circadian Rhythm: Your body's internal clock controls sleep timing. A drop in core body temperature a couple of hours before waking helps you feel refreshed in the morning. Aligning habits with this natural rhythm—like getting morning sunlight and dimming evening lights—can lead to better sleep.

Should You Take Melatonin?

Melatonin levels naturally rise in the evening to signal bedtime. While melatonin supplements are popular, Dr. Huberman notes that research shows minimal benefits for sleep duration and quality. Instead, he recommends supporting natural melatonin production by reducing blue light exposure and keeping a consistent sleep schedule.

Final Thoughts

Dr. Huberman’s science-backed sleep strategies have been a total game-changer for me, and they could be for you too—especially if menopause has thrown off your sleep. By incorporating the right supplements, making small lifestyle changes, and understanding how your body’s sleep mechanisms work, you can finally enjoy restful nights and more energized days.

Wishing you sweet dreams and better sleep!

💛 Sophia