Struggling with restless nights and wondering how to fall asleep? Stanford neuroscientist Andrew Huberman has revealed a simple, science-backed hack.
He explained the technique during an interview with Bill Maher, describing it as a tool he personally uses to quiet his mind at night.
He first shared the tip during an appearance on Real Time with Bill Maher, explaining that it’s a technique he personally uses when his mind is restless at night.
Huberman, a tenured professor of neurobiology and ophthalmology at Stanford, has gained worldwide recognition for making neuroscience practical and straightforward.
His podcast, The Huberman Lab, has millions of listeners who turn to him for health advice and everyday solutions.
How to fall asleep fast: Huberman’s trick
During his interview, Huberman explained that the method works not only for drifting off at bedtime but also for managing insomnia if someone wakes up in the middle of the night.
“In fact, if you wake up in the middle of the night and you’re having trouble falling back asleep, try just doing some long, extended exhales. And get this, this sounds really weird, but it has a basis in physiology. Keep your eyes closed and just move your eyes from side to side behind your eyelids like this, back and forth,” he said.
He encouraged pairing the breathing with slow eye movements, suggesting that most people could be back to sleep within just a few minutes.
This straightforward approach offers a solution for anyone who has long struggled with restless nights and is seeking natural sleep hacks that truly work.
The neuroscience behind the hack
Huberman later broke down the science behind his advice on Mark Bell’s Power Project podcast.
He described how side-to-side eye movements are linked to the brain’s amygdala. This almond-shaped structure controls emotions like fear and anxiety.
According to him, these movements help quiet the amygdala, creating a calmer state that facilitates easier rest.
He compared it to what happens naturally when people walk and scan their surroundings, explaining that the brain uses this rhythm to reduce stress and reset.
He added that even 10 to 30 seconds of such eye movement, combined with controlled breathing, can help the nervous system relax.
This makes it easier for the body to fall asleep in five minutes or less, illustrating how small physical actions can have a significant impact on emotional well-being.
The growing sleep crisis in America
Huberman’s advice highlights a growing problem in the U.S.
According to a 2022 Gallup poll, only 32% of Americans rated their sleep as “excellent” or “very good,” while a third described it as “fair” or “poor.”
Doctors emphasize that sleep is not a luxury—it is a necessity. Getting at least seven hours a night supports memory, focus, mood, and even muscle repair.
A good night’s sleep lowers the risk of heart disease, diabetes, and other chronic health problems.
On the other hand, the National Heart, Lung, and Blood Institute noted that sleep deficiency can be dangerous. It increases the chance of accidents, weakens the immune system, and harms mental health.
Many accidents—including car crashes and workplace errors—are linked to exhaustion rather than alcohol.
For children, a lack of rest can lead to hyperactivity, poor academic performance, and behavioral problems.
How to fall asleep and protect your health
Sleep experts warn that ignoring insomnia and ongoing sleep issues can shorten life expectancy and raise the risk of severe conditions like stroke, obesity, depression, and high blood pressure.
Even minor sleep loss can cause mood swings, poor judgment, and memory lapses.
The risks extend beyond personal health. History has shown that sleep deprivation has contributed to tragic accidents, from industrial meltdowns to major transportation disasters.
This is why how to fall asleep effectively is more than just a lifestyle question—it’s a matter of public safety and personal well-being.
The power of simple sleep hacks
Huberman’s approach is powerful because of its simplicity. Instead of relying on medication or complicated routines, his tip suggests that the body already has built-in tools to reset itself.
By focusing on slow breathing and intentional eye movement, anyone can try this practice at home without cost or side effects.
For those who battle with insomnia, this method offers hope: the possibility of calming the brain and falling asleep in five minutes.
It’s a reminder that science-backed solutions are sometimes the most natural and easy to use.
Huberman’s work also demonstrates how neuroscience links everyday actions to more profound brain functions.
Something as small as how the eyes move can shift emotions, reduce fear, and promote sleep—all without the use of medication.
Sweet dreams ahead
As millions of people continue searching for answers on how to fall asleep, Huberman’s science-backed hack provides a new option to try.
By blending deep breathing with gentle eye movements, he offers a path to calmer nights and healthier days.
For anyone seeking relief from restless nights, his advice is both hopeful and practical: sometimes the most effective sleep hacks are the ones hidden within our own bodies.
Watch Andrew Huberman’s video to learn more about how to fall asleep, stay asleep, and wake up feeling refreshed and alert:
Disclaimer: This article is for informational purposes only and is not intended to serve as a substitute for professional advice, diagnosis, or treatment. Always seek the guidance of a qualified expert or licensed professional with any questions or concerns you may have.
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