Five Pillars of Good Sleep
Hyman's explicit five-pillar framework for sleep: light exposure, blood sugar stability, nervous system regulation, hormone balance, and consistency.
Assembled by Cited from Mark Hyman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
14-
In a protocol
Get at least 15 minutes of morning sunlight within 30-60 minutes of waking to reset circadian rhythm.
“at least 15 minutes of morning sunlight, even if there's clouds out, within half an hour to an hour of waking up
TD▶ 12:25Dosage≥15 min within 30-60 min of waking; without sunglasses/contactsCaveatsUse full spectrum light box if far northCertaintyexplicitstrong endorsementPillar 1: Morning sunlight for circadian reset -
In a protocol Alternative
For people in extreme northern latitudes lacking natural sunlight, use a full spectrum light box.
“they have full spectrum light boxes you can use
TD▶ 12:40CertaintyexplicitrecommendationPillar 1 alternative for far northern latitudes -
In a protocol
Optimize sleep environment with cool temperature, blackout shades, and low noise (or earplugs/noise canceling).
“having a cool environment in your bedroom, having dark blackout shades
TD▶ 23:10DosageCool temp, blackout shades, earplugs/white noiseCertaintyexplicitrecommendationPillar 1: low evening light + cool dark bedroom environment -
In a protocol
Eat a dinner with protein and fat (not just carbs) to prevent overnight blood sugar drops that cause middle-of-the-night waking.
“A good dinner with protein and fat, not a carb-rich dinner
TD▶ 14:30DosageInclude protein and fat at dinnerCertaintyexplicitstrong endorsementPillar 2: stabilize blood sugar with protein/fat at dinner -
In a protocol
Avoid sugar at night because it causes blood sugar swings that disrupt sleep.
“don't eat a lot of refined starch and sugars... don't eat sugar before bed
TD▶ 24:40Certaintyexplicitstrong warningPillar 2: avoid late-night sugar -
In a protocol
Avoid alcohol, especially within 4 hours of bed, because even small amounts fragment sleep architecture and trigger early-morning waking.
“small amounts of alcohol fragment sleep, and they trigger this early morning waking
TD▶ 14:40DosageAt least 4 hours before bed if consumedCaveatsHyman saw effect on his Oura ring even from small amountsCertaintyexplicitstrong warningPillar 2: avoid alcohol (also affects blood sugar/sleep architecture) -
In a protocol
Use breath work to downshift nervous system at night and as part of morning practice.
“Do breath work, do stretching, yoga, take a hot bath
TD▶ 12:50DosageMorning practice; evening downshiftCertaintyexplicitpersonal usePillar 3: breath work to regulate nervous system -
In a protocol
Use meditation morning or evening to regulate nervous system.
“It can be meditation later at night
TD▶ 25:00Certaintyexplicitpersonal usePillar 3: meditation -
In a protocol
Practice yoga nidra or NSDR — a body-scan technique to reset the nervous system.
“what Andrew Huberman calls a non-sleep deep rest, or often it's called yoga nidra
TD▶ 25:10CertaintyexplicitrecommendationPillar 3: yoga nidra / NSDR -
In a protocol
Hyman's favorite evening relaxation routine: an Epsom salt bath with lavender oil to lower cortisol and absorb magnesium.
“My favorite is Epsom salt bath, lavender oil, which has magnesium
TD▶ 13:00DosageHot bath with Epsom salt and lavender oil before bedCertaintypersonal onlypersonal usePillar 3: Hyman's favorite - Epsom salt bath -
In a protocol
Add lavender oil to evening bath; studies show it reduces cortisol.
“lavender actually lowers cortisol
TD▶ 13:05DosageIn bath at nightCertaintyexplicitrecommendationPillar 3: lavender oil in bath -
In a protocol
Go to bed and wake up at the same time every day, including weekends, to regulate the circadian clock.
“going to bed and waking up at the same time every day
TD▶ 12:20Dosagee.g., 10pm-6am, 9pm-5am, 11pm-7amCaveatsHyman admits he's poor at thisCertaintyexplicitstrong endorsementPillar 5: consistent sleep-wake schedule