Five Pillars of Good Sleep
Hyman's explicitly named framework of five key systems/pillars that work together for good 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 outdoor morning sunlight within an hour of waking to set circadian rhythm.
“at least 15 minutes of morning sunlight... within half an hour to an hour of waking up
TD▶ 12:20Dosage15+ min within 30-60 min of waking; no sunglasses or contactsCaveatsUse full-spectrum light box if living in far northern climatesCertaintyexplicitstrong endorsementPillar 1a: Morning sunlight to reset circadian rhythm -
In a protocol Alternative
For people in dark climates like Greenland/Sweden, use a full-spectrum light box as substitute for morning sun.
“they have full spectrum light boxes you can use
TD▶ 12:25CertaintyexplicitrecommendationSubstitute for morning sunlight in dark climates -
In a protocol
Reduce screen and bright/blue light exposure in the evening to avoid melatonin suppression.
“avoiding blue light at night
TD▶ 22:50DosageReduce screens and bright lights in eveningCertaintyexplicitstrong endorsementPillar 1b: Low light exposure at night -
In a protocol
Eat protein and fat at dinner (not just carbs/sugar) to prevent overnight blood sugar drops and 2-4 AM 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 - protein/fat at dinner -
In a protocol
Don't eat sugar or refined starches late or before bed to prevent blood sugar crashes and night waking.
“don't eat sugar before bed
TD▶ 24:30Certaintyexplicitstrong warningPillar 2: Avoid sugar before bed -
In a protocol
Avoid or strongly reduce alcohol — even small amounts fragment sleep architecture and cause early waking.
“small amounts of alcohol fragment sleep
TD▶ 14:30DosageAllow at least 4 hours before bed; ideally noneCertaintyexplicitstrong warningPillar 2: Avoid late-night alcohol -
In a protocol
Use breath work to downshift and calm the nervous system, including in the evening and morning.
“Do breath work, do stretching, yoga
TD▶ 12:40DosageMorning and/or before bedCertaintypersonal onlypersonal usePillar 3: Nervous system regulation via breath work -
In a protocol
Daily meditation to actively engage relaxation response and manage chronic stress.
“I do breath work, I do meditation
TD▶ 9:15Dosagemorning practiceCertaintypersonal onlypersonal usePillar 3: Meditation for nervous system regulation -
In a protocol
Practice yoga nidra/NSDR body scan to reset the nervous system.
“what Andrew Huberman calls a non-sleep deep rest, or often it's called yoga nidra
TD▶ 25:00DosageBody scan practiceCertaintyexplicitrecommendationPillar 3: Yoga Nidra/NSDR as nervous system reset -
In a protocol
Hot Epsom salt bath with lavender oil before bed to relax and lower cortisol.
“My favorite is Epsom salt bath, lavender oil
TD▶ 12:50DosageHot bath with Epsom salts and lavender oilCertaintypersonal onlypersonal usePillar 3: Hot Epsom salt bath as Hyman's personal favorite -
In a protocol
Add lavender oil to bath; it lowers cortisol (studied; used in J&J baby bath).
“lavender actually lowers cortisol. They've studied this
TD▶ 13:00DosageIn bathCertaintyexplicitrecommendationPillar 3: Lavender oil in bath -
In a protocol
Go to bed and wake at the same time every day, including weekends, to support circadian rhythm.
“going to bed and waking up at the same time every day
TD▶ 12:00Dosagee.g., 10pm-6am, 9pm-5am, 11pm-7amCaveatsHyman admits he is 'crappy' at thisCertaintyexplicitstrong endorsementPillar 5: Consistent sleep-wake schedule