Andrew Huberman

Uses neuroscience and physiology to turn light, sleep, exercise, and behavior into repeatable routines that people can test in daily life.

Protocol status: Distributed guidance
Largest audience: 8.1M followers
Primary platform: Instagram
Evidence checked: 2026-10-14

Public framework

Signals we track

PracticeMorning light
Outdoor light soon after waking anchors his public sleep toolkit.
TimingCaffeine cutoff
His sleep material uses an 8 to 10 hour pre-bed cutoff.
Named supplementsSleep stack
Magnesium, apigenin, and theanine appear in his public toolkit. This is not a recommendation.

Published protocols

What the record contains

First-party frameworks and repeatable guidance captured by Four Arrows. Components are attributed summaries, not recommendations.

Baseline · Captured 2026-10-02

Andrew Huberman: Sleep Toolkit

active

This record captures a repeatable public framework attributed to the creator. Open the first-party source for the creator's complete presentation and current wording.

10 components captured in the dated research record.

Provenance

Sources and boundaries

This dossier separates creator statements from Four Arrows editorial interpretation. Audience size, credentials, and repetition do not establish that a health claim is correct. Source availability and protocol details can change.