Neuroscientist Andrew Huberman has shared a simple eye-movement technique that he says may help people switch off mentally and fall asleep more easily. Speaking during an appearance on Figuring Out With Raj Shamani, Huberman discussed sleep, mental resilience and the biological processes involved in winding down at the end of the day. He said the ability to disconnect from daily thoughts and achieve deeper sleep can play an important role in overall performance and well-being.

Huberman suggested that people struggling to fall asleep or return to sleep should keep their eyes closed and slowly move them from one side to the other. He then recommended moving the eyes in a circular motion in both directions before directing the gaze towards the tip of the nose, without crossing the eyes, followed by an exhalation. The technique was presented as a way of changing the brain’s focus on the body and potentially helping the person transition towards sleep.

According to Huberman, the exercise may affect proprioceptive circuits, which are involved in the brain’s awareness of the position of the body and limbs in space. He argued that reducing this awareness could be part of the process of falling asleep. Huberman described the technique as something that can be tried when someone is having difficulty sleeping, although the claims surrounding its effectiveness have not been independently established in the material provided.

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He also highlighted the importance of maintaining healthy hormonal rhythms during the day, particularly the relationship between morning and nighttime cortisol levels. Huberman described cortisol as an energy-deploying hormone and said that having higher cortisol levels in the morning and lower levels at night can support daily functioning and recovery. He emphasised that sleep should not be viewed separately from daytime habits, with exposure to appropriate light and regular activity also influencing the body’s daily rhythms.

Huberman recommended getting bright light exposure during the first 30 to 60 minutes after waking as one of the key daytime habits for supporting morning cortisol levels. He said people could combine this period with drinking water, having tea or coffee and, where possible, exercising. Morning light exposure is widely discussed in relation to the body’s circadian rhythm, which helps regulate the timing of sleep and wakefulness, although individual responses can vary.

The eye-movement technique and other suggestions discussed by Huberman should be viewed as general wellness advice rather than established medical treatment for insomnia. The claims about the specific technique have not been independently verified, and persistent difficulty falling or staying asleep can have several underlying causes. People experiencing ongoing or severe sleep problems should consider seeking advice from a qualified healthcare professional rather than relying solely on techniques shared online.

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