Renowned neuroscientist Andrew Huberman reveals a simple yet effective trick that can help you fall asleep when you're haunted by thoughts about life, the universe, and unanswered emails at 3 a.m.
Ah, sleep. That sweet, elusive promise in the middle of the night, when at 3 am you find yourself having an existential debate with yourself, with all the unanswered emails and embarrassing memories from elementary school included. If you're one of those people who regularly wakes up in the middle of the night and then helplessly counts the minutes until the alarm goes off – we've got news for you. And no, it's not about a new super pillow or the magical sound of rain in an app. It's about your eyes. Eyes closed, make no mistake.
The genius with the solution? Andrew Huberman.
Dr. Andrew Huberman is a man who can explain complex matters about the brain in a way that you understand – and actually believe. As a professor of neuroscience and ophthalmology at the prestigious Stanford University and host of the hugely popular podcast Huberman Lab, regularly shares science-backed tips on how to optimize your body and mind. On the show Real Time with Bill Maher Huberman casually threw out advice that sounds like it was picked up from a new-age forum – but it is completely serious and scientifically backed.
Neuroscientist Andrew Huberman shares with Bill Maher a surprising trick to help you fall back asleep when you wake up in the middle of the night.
"I can't promise, but I'm willing to wager... that within five minutes or so, you'll be back to sleep." pic.twitter.com/WxXhds3WRG
— The Vigilant Fox 🦊 (@VigilantFox) January 19, 2026
Trick: Move your eyes – while they are closed
When you wake up in the night and can't get back to sleep, Huberman advises the following:
“Take a few long, relaxed breaths. And now comes the ‘weird’ part – while your eyes are closed, gently move them left and right. As if you were observing the landscape behind your eyelids. This movement, along with the exhalations, signals your body that it is time to relax.”
And yes, he admitted that it sounds “really weird,” but based on physiology, it works. He believes in this approach so much that he jokingly said he would be willing to bet—albeit just a little—that you’ll be back in Morpheus’ arms in five minutes.
Why does this even work?
The trick has tangible roots in neuroscience. In another podcast (Mark Bell's Power Project) Huberman explained the connection between eye movements and amygdala, the part of the brain responsible for emotional response – especially fear and anxiety.
When we move our eyes left and right (like when we walk, scanning our surroundings), the amygdala activity decreases. The brain receives a message: “Everything is under control. There is no danger. You can calm down.”
From an evolutionary perspective, this even makes sense – as we moved through space, we simultaneously sensed the safety of our surroundings. And this eye movement still calms the body today.
How to implement this in practice?
If you want to try Huberman's "weird" sleep hack, try this:
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- When you wake up at night, don't panic. (Easier said than done, we know.)
- Stay lying down, Keep your eyes closed..
- Start implementing long, relaxed exhalations – longer than the inhalation.
- At the same time Gently move your eyes left and right., approximately 10–30 seconds.
- If you fall asleep in between – bravo. If not, try again.
Important: This doesn't mean you're doing eye choreography. Keep the movement subtle—you don't want to wake your neighbor in the middle of the night.
Sleep as a necessity, not a habit
American research shows that a third of adults sleep “poorly” or “very poorly.” And although we often joke that we will “sleep when we are dead” – this is not exactly the healthiest approach. Quality sleep affects memory, mood, muscle regeneration, even on heart and metabolismTherefore, Huberman's advice doesn't just solve one restless night, but contributes to a better quality of life in the long term.
So… a strange or miraculous trick?
While it may sound like something your aunt who reads horoscopes would suggest, Huberman's advice has solid scientific backing. Sometimes the solutions to our problems are so simple that we overlook them. But this time, it may be time to "open your eyes"—or at least close them and gently move them.
