Middle-of-Night Fall-Back-Asleep Protocol
Huberman's personal protocol for returning to sleep after waking in the night.
Assembled by Cited from Andrew Huberman'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
3-
In a protocol
Self-hypnosis app developed with David Spiegel for falling asleep, staying asleep, and returning to sleep.
“the Reverie app has been developed on the basis of really high quality peer reviewed research
HL▶ 1:21:40DosageUse fallback-asleep hypnosis when waking at nightCaveatsSubscription cost ($14.99/mo or $99.99/yr or $249 lifetime); Apple only initiallyCertaintypersonal onlystrong endorsementReverie app fallback-asleep hypnosis; 99/100 times asleep within minutes -
In a protocol Alternative
Free YouTube-based deep relaxation/yoga nidra scripts to use for naps, falling asleep, and getting back to sleep.
“NSDR, non-sleep deep rest or the Reverie app
HL▶ 1:22:40Dosage10-30 min sessionsCertaintyexplicitstrong endorsementFree NSDR/yoga nidra script as zero-cost alternative -
In a protocol
Take 900mg myo-inositol every other night before bed to facilitate falling asleep and returning to sleep after waking.
“900 milligrams of myoinositol
HL▶ 1:18:10Dosage900 mg every other night, 30-60 min before bed (not on glycine/GABA nights)Certaintypersonal onlypersonal useMyo-inositol taken before bed makes returning to sleep easier