Topic
Sleep Optimization
Sleep masks, mouth tape, cooling systems, and protocols for deep restorative sleep.
Guides
Sleep OptimizationSleep Optimization: The Complete Guide
Sleep is the foundation every biohacker builds on, Huberman calls it the #1 performance enhancer. This guide covers the science of sleep stages, temperature regulation, light protocols, tracking with wearables, and the complete toolkit for deep restorative sleep.
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Sleep OptimizationApigenin for Sleep: The Complete Guide
Apigenin is a flavonoid from chamomile that modulates GABA receptors for sleep support. Andrew Huberman popularized it as part of his sleep stack alongside magnesium threonate and theanine. This guide covers mechanism, dosing, stacking, and realistic expectations.
Read guideSleep OptimizationGlycine for Sleep: The Complete Guide
Glycine is an amino acid with direct sleep-promoting effects: it lowers core body temperature and improves sleep quality in human trials. At 3g before bed, it's one of the most evidence-backed, affordable sleep supplements. This guide covers mechanism, dosing, and how it fits the Huberman stack.
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Sleep OptimizationCircadian Rhythm Optimization: The Complete Guide
Your circadian rhythm governs sleep, hormones, metabolism, and mood. Huberman and Walker's most foundational advice isn't a supplement or gadget, it's light exposure timing. This guide covers the complete circadian protocol: morning sunlight, evening protection, meal timing, and temperature.
Read guideSleep OptimizationBlue Light Blocking: The Complete Guide
Blue light after dark suppresses melatonin and disrupts circadian timing. Amber-tinted blue blocking glasses are one of the most cost-effective sleep interventions. This guide covers lens types, timing, and why screen night mode isn't enough.
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Sleep OptimizationMouth Tape & Nasal Breathing: The Complete Guide
Mouth taping encourages nasal breathing during sleep, which may reduce snoring, dry mouth, and fragmented sleep architecture. Popularized by James Nestor's 'Breath' and the Buteyko community, it's one of the cheapest sleep biohacks. This guide covers safe taping methods and contraindications.
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Sleep OptimizationSleep Cooling: Mattresses, Pads & Temperature Protocols
Sleep onset requires a 1–3°F core body temperature drop. Hot sleepers, couples with different preferences, and anyone chasing deep sleep often invest in active cooling — from $60 fan setups to $3,000 smart mattresses. This guide covers the science, equipment tiers, and Matthew Walker's temperature targets.
Read guideReferenced Equipment
Equipment from our guides, with specs and trusted purchase links.
Eight Sleep
Eight Sleep Pod 4
AI-powered temperature control for deep sleep
Manta Sleep
Manta Sleep Mask
Zero-pressure blackout mask for deep, uninterrupted sleep
Ra Optics
Ra Optics Sunset Lenses
Premium amber blue blockers with verified spectrum data for evening melatonin protection
Hostage Tape
Hostage Tape
Porous mouth tape for nasal breathing during sleep
Sleepme (ChiliSleep)
Sleepme Dock Pro
Water-circulating mattress cooling at 1/3 the cost of Eight Sleep
BedJet
BedJet 3
Air-based mattress climate control for hot sleepers on a budget