# 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.
- Title: Andrew Huberman Sleep Tricks for Women Over 50 · Woman's World
- Summary: 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…
- Keywords: sleep, huberman, women over 50, eye movements, warm shower, melatonin, menopause, insomnia, Andrew, Tricks, Women, Woman's World
- Source: Woman's World — https://womansworld.com/wellness/sleep/andrew-huberman-sleep-tricks-help-women-over-50-doze-off-fast
- Author: Allison Nemetz, Alyssa Sybertz
- Published: 2026-09-29T01:30:33+00:00
- Read time: 1 min
- Topics: sleep, huberman, women over 50, eye movements, warm shower, melatonin, menopause, insomnia
## 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.
## Key takeaway

Andrew Huberman’s eye movements and warm shower techniques reduce nighttime awakenings for women over 50 by targeting sleep fragmentation and core body temperature.