Second Sleep Hack Fixed My 3 AM Wake

Key Points:

• Stanford neuroscientist Andrew Huberman shares a simple eye movement exercise in his book "Protocols" to help people fall back asleep by shutting down proprioceptive circuits in the brain that track body position, which can reduce wakefulness.
• The three-step exercise involves moving the eyes slowly in different directions with closed eyelids, making circular motions, and finishing with a long exhale while pointing the eyes toward the nose; this technique aims to distract the brain from anxious thoughts and activate relaxation.
• Sleep experts find the hack reasonable and low-risk, noting that the repetitive eye movements provide a calming focus and the exhale triggers the parasympathetic nervous system, helping reduce middle-of-the-night awakenings.
• The method is especially recommended for women over 50, who often experience fragmented sleep due to hormonal changes and aging, but it can be beneficial for anyone struggling with waking up in the night, though it is not a treatment for serious sleep disorders.
• This approach aligns with a growing trend toward somatic, body-centered sleep strategies that work with natural rhythms rather than relying on supplements or medications, appealing to those seeking simple, drug-free solutions for insomnia.