Protocols: An Operating Manual for the Human Body
Andrew D. Huberman
Good sleep, morning sunlight, and regular exercise help reduce stress and improve focus and health. Meditation and proper daily routines support better energy and mental well-being. Aligning your schedule with natural light can lower risks of illness and boost overall resilience.
29 Sep 2026
Lie down in bed and close your eyes. Keep your eyes closed and move your eyes slowly to the right then to the left, then up, then down, then counterclockwise and then clockwise. Then cross them somewhat by directing them gently toward your nose. Finally, do a big inhale and long exhale. Repeat one to three times as needed.
Told you this would sound a bit out there! This trick often helps people fall asleep, because to do so we need to stop thinking about our limb position, or proprioception. Our visual and vestibular systems, or balance, and proprioception systems interact, and the eye movements just described “confuse” those systems.
10 Nov 2026
In 2014, a group of sleep researchers at Harvard Medical School reported that people who read on an e-book at night with a dim bedside light took longer to fall asleep, were less sleepy, had lower levels of melatonin, and were less alert the next morning compared to people who read a printed book with a dim bedside light before bed.271