Master Your Sleep: Research-Backed Advice + Tiny Habits for Better Sleep
If you’re struggling with sleep, you’re not alone. But instead of overhauling your entire routine, there’s a science-backed way to make meaningful progress: Tiny Habits®. Developed by Dr. BJ Fogg, a Stanford researcher, this method shows that when you start small and anchor new behaviors to something you already do, you’re way more likely to stick with them. It’s simple: small wins build momentum, and feeling successful keeps you going.
In this post, we’re combining the brilliance of two of Stanford’s finest minds: Dr. Andrew Huberman and Dr. BJ Fogg. Dr. Huberman’s neuroscience-backed sleep tips help you improve your sleep, and Dr. Fogg’s Tiny Habits® method gives you an easy way to implement those tips. So, let’s break it down into simple, actionable steps you can start today.
For more about their work, check out their sites:
1. View sunlight within 30-60 minutes of waking
(Source: Huberman Lab)
Getting sunlight first thing in the morning is one of the easiest ways to set your circadian rhythm for better sleep. It helps signal to your body that it’s time to be awake, making falling asleep at night easier.
Tiny Habits for Morning Sun Exposure:
• After I pour my coffee, I will stand by the window for 1 minute.
• After I brush my teeth, I will step outside and look at the sky for 30 seconds.
• After I get out of bed, I will open the curtains immediately.
• After I eat breakfast, I will step outside for 2 minutes of fresh air.
• After I check my phone in the morning, I will go outside for 1 minute.
2. Wake up at the same time every day
(Source: Huberman Lab)
Consistency in your wake-up time anchors your sleep schedule. Even if you’re not ready to change your bedtime, waking up at the same time daily will help reset your body’s natural rhythm.
Tiny Habits for Consistent Wake-Up Times:
• After my alarm goes off, I will sit up in bed right away.
• After I wake up, I will immediately set my alarm for the same time tomorrow.
• After I turn off my alarm, I will take 3 deep breaths.
• After I get out of bed, I will put my feet on the floor right away.
• After I wake up, I will say out loud, “I’m awake!” to jump-start my day.
3. Avoid caffeine 8-10 hours before bed
(Source: Huberman Lab)
Caffeine can linger in your system and affect your sleep, even if you don’t feel jittery. Huberman suggests stopping caffeine intake at least 8 hours before bed for better sleep quality.
Tiny Habits to Reduce Late Caffeine:
• After I finish my lunch, I will switch to decaf or herbal tea.
• After 2:00 PM hits, I will drink water instead of coffee.
• After I get a caffeine craving in the afternoon, I will drink a glass of water first.
• After I start feeling tired in the afternoon, I will stand up and stretch instead of reaching for coffee.
• After I think about grabbing another coffee, I will remind myself of my sleep goals for tonight.
4. Avoid bright lights in the evening (especially overhead lights)
(Source: Huberman Lab)
Bright lights, especially overhead ones, can trick your brain into thinking it’s still daytime. Dim your lights as the evening progresses to signal to your body that it’s time to wind down.
Tiny Habits for Reducing Bright Light Exposure:
• After I finish dinner, I will dim the lights in the living room.
• After I turn on a lamp in the evening, I will switch to the lowest setting.
• After I pick up my phone in the evening, I will reduce the brightness or switch to night mode.
• After 8:00 PM, I will use only table lamps instead of overhead lighting.
• After I feel the urge to turn on bright lights, I will light a candle instead (if safe!).
5. Limit naps to under 90 minutes
(Source: Huberman Lab)
While naps can refresh you, long naps (over 90 minutes) can interfere with nighttime sleep. Huberman suggests keeping naps shorter to avoid disrupting your circadian rhythm.
Tiny Habits to Manage Daytime Naps:
• After I start feeling drowsy in the afternoon, I will set a 20-30 minute nap timer.
• After I wake up from a nap, I will celebrate with a stretch to feel refreshed.
• After 3:00 PM, I will avoid lying down for naps.
• After I nap for 30 minutes, I will get up and drink a glass of water.
• After I feel the need to nap longer, I will remind myself that shorter naps lead to better sleep at night.
6. Keep your room cool and dark
(Source: Huberman Lab)
For better sleep, your room needs to be cool and dark. A slight drop in body temperature helps you fall asleep and stay asleep, while darkness signals your brain that it’s time for rest.
Tiny Habits for Creating a Sleep-Friendly Environment:
• After I get ready for bed, I will turn down the thermostat by 1-2 degrees.
• After I turn off my bedroom light, I will close the curtains to block out any light.
• After I get into bed, I will make sure my feet are warm with socks, so my body can cool down faster.
• After I wake up too warm at night, I will toss off one blanket instead of getting out of bed.
• After I climb into bed, I will check to make sure my room is as dark as possible.
7. Consider using supplements for better sleep
(Source: Huberman Lab)
Dr. Huberman suggests several research-backed supplements that can help promote better sleep. His recommendations include:
• 145 mg Magnesium Threonate or 200 mg Magnesium Bisglycinate
• 50 mg Apigenin
• 100-400 mg Theanine (but avoid it if you have intense dreams or sleep disturbances)
• 2g of Glycine and 100 mg GABA (3-4 nights per week)
You could start small with one supplement and adjust based on what works best for you.
Tiny Habits for Adding Supplements to Your Routine:
• After I brush my teeth at night, I will take my supplements.
• After I turn off my phone for the night, I will take my supplements.
• After I fill my water bottle for bed, I will place my supplements next to it.
• After I get into bed, I will take one deep breath and remind myself that supplements can help.
• After I wake up feeling rested, I will celebrate taking my supplements the night before.
8. If you wake up and can’t fall back asleep, try NSDR
(Source: Huberman Lab)
NSDR (Non-Sleep Deep Rest) or Yoga Nidra are powerful tools that help relax the body and brain when you can’t fall back asleep. You can find free guided sessions on YouTube.
Tiny Habits for Using NSDR:
• After I wake up in the middle of the night, I will search “NSDR” on YouTube.
• After I can’t fall back asleep for 5 minutes, I will do a 10-minute NSDR session.
• After I feel restless at night, I will take 3 slow breaths to relax my body.
• After I wake up during the night, I will remind myself that it’s normal and not stress about it.
• After I feel anxious about not sleeping, I will try NSDR or Yoga Nidra instead of checking my phone.
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