Huberman says starchy carbs and eye movements stop racing bedtime thoughts

Tools for Sleep Optimization

• Complex Carbohydrates: Rice, oatmeal, or sourdough bread for your final meal.
• Quiet Environment: A dark, cool room to minimize external sensory input.
• Proprioceptive Awareness: Your own focus and intentional eye movement.

Step-by-Step Instructions

1. Adjust Your Macronutrients: Ensure your evening meal includes starchy carbohydrates. These foods suppress Cortisol by signaling to the adrenals that energy is readily available, removing the need for the body to mobilize glucose from stored sources.
2. Timing Your Intensity: End high-intensity exercise early in the day. Hard training late at night spikes adrenaline and disrupts the natural Cortisol curve needed for rest.
3. The Eye Movement Protocol: Once in bed with eyes closed, move your eyes slowly from left to right. Transition into counterclockwise and clockwise circles. Finally, look down toward the bridge of your nose and exhale deeply.
4. Shut Down Proprioception: By engaging the vestibular system through these movements, you trick the Cerebellum into forgetting your body's physical position, a prerequisite for the brain to enter a sleep state.

Troubleshooting and Tips

If you still feel "wired but tired," check your hydration. Dehydration often mimics anxiety. Use electrolytes like those in LMNT to ensure proper fluid absorption. For the eye technique, keep movements rhythmic and slow; the goal is to mimic the rocking sensation that naturally induces sleep.

Conclusion

By combining the chemical grounding of starches with the neurological distraction of eye movements, you provide your mind with a concrete task. This dual approach facilitates the necessary state shift from alert mobilization to deep, restorative rest.