Library

Ideas that change what you do tomorrow.

Sourced articles and guides on the challenges our programs tackle, for you and for teams. Each one ends with something you can try.

Sleep

Why does a cool bedroom help you sleep?

Stanford's Craig Heller told Huberman Lab why a cool bedroom makes sleep easier: your hands and feet can shed heat without waking you.

Short readOctober 18, 2026 · 3 min read

Sleep

How dim should your lights be before bed?

Light scientist Samer Hattar's evening rule on Huberman Lab: the least light you need to see comfortably. What it means and how to test it tonight.

Short readOctober 18, 2026 · 3 min read

Sleep

Are late nights making you a part-time shift worker?

Circadian scientist Satchin Panda told Huberman Lab that a late night once a week can work like a shift. What that means for your body clock and your plans.

Short readOctober 18, 2026 · 3 min read

Sleep

Can you trust your sleep tracker's score?

Sleep psychologist Philip Gehrman explains why sleep trackers only estimate sleep, and why they are least accurate on your worst nights.

Short readOctober 18, 2026 · 3 min read

Sleep

Do you really need eight hours of sleep?

Sleep psychologist Jade Wu calls the eight-hour rule a dogma. What the guidelines actually say, and how to find the amount that fits you.

Short readOctober 18, 2026 · 3 min read

Sleep

After a bad night, should you go to bed early?

Journalist Diane Macedo told Ten Percent Happier why early nights backfired for her, and the 'reverse curfew' she used instead. What sleep guidelines say.

Short readOctober 18, 2026 · 3 min read

Sleep

How to fall asleep fast: Matthew Walker's 7 steps for tonight

How to fall asleep fast: dim the lights an hour before bed, cool down, wind down, and get up after about 20 minutes awake. Matthew Walker's steps, sourced.

October 4, 2026 · 10 min read

Sleep

Deep sleep vs REM sleep: what each does, and how to get both

Deep sleep vs REM: deep sleep comes early and restores the body, REM comes late and works on memory and mood. How to get more of both, from two scientists.

October 4, 2026 · 11 min read

Sleep

What sleep deprivation does to you, and how much sleep you need

Sleep deprivation dulls attention, memory and mood before you notice it. What the evidence shows, which claims went too far and how much sleep adults need.

October 4, 2026 · 11 min read

Sleep

Magnesium for sleep: does it work? What the newest evidence says

Magnesium for sleep: a 2026 review of 12 trials found small, mixed effects. Whether to keep taking it, which form has evidence and what to check first.

October 4, 2026 · 10 min read

Sleep

Sleep anxiety: Jade Wu on why trying harder to sleep backfires

Sleep anxiety is worry about sleep that keeps you awake. Sleep psychologist Jade Wu explains why effort backfires and how to ease the pressure by day.

October 4, 2026 · 9 min read

Sleep

How to sleep better: the 5 habits that matter, and what to skip

How to sleep better: five habits that do most of the work, from daylight and a cool bedroom to a caffeine cut-off, and the popular tips that matter less.

October 4, 2026 · 10 min read

Sleep

The best time to sleep and wake up: lessons from Russell Foster

The best time to sleep is the one your body clock can keep every day. Here is how to find your window, set a wake time and move your schedule with light.

October 4, 2026 · 11 min read

Sleep

Alcohol and sleep: Matthew Walker on why a nightcap backfires

Alcohol and sleep: about two drinks delay and cut REM sleep, and people fall asleep faster only at about five. What a nightcap does, and how to test it.

October 4, 2026 · 9 min read

Sleep

Can't sleep at 3am? Why you wake up and how to get back to sleep

Can't sleep after waking at 3am? Night waking is normal. Sleep experts explain why it happens and the steps that help you get back to sleep.

October 4, 2026 · 11 min read

Sleep

The one sleep habit every expert agrees on

Before supplements, trackers or blackout blinds, there's one change that sleep researchers put first. Here's why it works and how to set it up.

Short readSeptember 28, 2026 · 2 min read

Sleep

How late is too late for coffee?

Caffeine stays in your system far longer than it feels. How to set a cut-off from your own bedtime and sensitivity, and test it in two weeks.

Short readSeptember 28, 2026 · 2 min read