Neuroscientist Andrew Huberman Reveals Simple Eye Movement Trick to Fall Back Asleep

Waking up at three in the morning, staring at the ceiling, and feeling your brain shift into full gear while sleep slips away is a highly frustrating experience. In a recent episode of the popular podcast The Diary of a CEO, hosted by Steven Bartlett, neuroscientist Dr. Andrew Huberman introduced a practical and intriguing protocol designed specifically for these moments: a simple eye-movement technique engineered to signal the nervous system that it is time to "turn off the lights" and fall back asleep.

The Biology of Spatial Disorientation

According to Huberman, for the brain to enter a state of sleep, it must to some extent "forget" the body's precise location in space—a mechanism known in science as proprioception (the body's self-sensing ability). Performing specific eye movements while the eyelids are closed affects the vestibular system, blurring spatial perception and helping the brain transition from a state of alertness and vigilance to deep relaxation.

The Step-by-Step Protocol

The protocol recommended by Huberman involves a short, precise sequence of actions, performed entirely with closed eyes while lying in bed:

1. Slow eye movement to the right: Gently direct your gaze to the right behind closed eyelids.

2. Slow eye movement to the left: Move your gaze moderately and controlled to the opposite side.

3. Counter-clockwise rotation: Slowly roll your eyes in a complete circle.

4. Clockwise rotation: Repeat the circular movement in the opposite direction.

5. Inward focus ("squinting"): Gently direct your pupils inward toward the bridge of your nose.

6. Long exhale: Slowly and fully release the air from your lungs.

Huberman recommends repeating this sequence several times in succession, noting that in most cases, it leads to rapid sleep onset during nighttime awakenings.

Biological Logic and Scientific Standing

Huberman emphasizes that this is not a mystical technique, but rather a mechanism grounded in biological logic:

"The combination of activating the eye muscles, slightly disrupting the vestibular system, and a long exhalation triggers the parasympathetic nervous system—which is responsible for calming the body and slowing the heart rate—leading to an immediate drop in physiological arousal."

It is worth noting that at this stage, there are no large-scale clinical trials that have specifically tested and proven the efficacy of this exact sequence of movements for treating insomnia. This is a recommendation presented by Huberman based on his personal experience and established physiological principles, offering an accessible, harmless, and readily available tool for anyone seeking to return to sleep without relying on medications or supplements.