From Woman's World · Allison Nemetz, Alyssa Sybertz · · 1m 10s
Andrew Huberman Sleep Tricks for Women Over 50
Andrew Huberman’s 30-second eye exercise and warm shower trick help women over 50 sleep faster.
In brief
Andrew Huberman’s 30-second eye exercise and warm shower trick help women over 50 sleep faster. Andrew Huberman’s eye movements and warm shower techniques reduce nighttime awakenings for women over 50 by targeting sleep fragmentation and core body temperature. Originally reported by Woman's World.
Andrew Huberman’s Sleep Tricks
Stanford neuroscientist Andrew Huberman shares two science-backed methods for better sleep.
“Huberman, who has published more than 75 peer-reviewed research papers and hosts one of the country’s most popular health podcasts, shares them in his new book Protocols: An Operating Manual for the Human Body.”
3 a.m. Wake-Up Trick
Close eyes and move them slowly in circles to quiet overthinking.
“To fall asleep or to fall back asleep, you need to stop thinking about your body position.”
Why It Works
Eye movements calm the brain’s internal GPS to reduce nighttime awakenings.
“The eye movements quiet what he calls the "proprioceptive circuits" in the cerebellum, the brain’s internal GPS that tracks where your arms and legs are in space.”
Warm Shower Trick
Take a hot shower 30 to 60 minutes before bed to lower core body temperature.
“The heat can help induce drowsiness by warming hands and feet and by triggering a drop in core body temperature in compensation for this heating.”
Why It Helps Women Over 50
Sleep fragmentation increases with age, making these tricks especially effective.
“Sleep naturally becomes more fragmented with age, with less time in deep sleep and more time in the lighter stages where it’s easy to wake up.”
Expert Endorsement
Sleep experts say the tricks are free, low risk, and scientifically sound.
“It’s free, low effort, carries essentially no risk and has solid reasons it could help.”
Melatonin Connection
Lowering core body temperature triggers melatonin release for better sleep.
“The sleep hormone melatonin releases in sync with that nightly drop in core body temperature.”
No Cure-All
These tricks don’t fix sleep disorders but help with nighttime awakenings.
“It won’t work for everyone, and it won’t fix a genuine sleep disorder.”
What Next
Try the eye exercise when awake and warm shower before bed for faster sleep.
“Pair a warm shower before bed with the eye stretch if you wake in the night.”
The big picture
Andrew Huberman’s eye movements and warm shower techniques reduce nighttime awakenings for women over 50 by targeting sleep fragmentation and core body temperature.
