Five Minutes to Sleep: The Weird Brain Trick That Could End Your Nightly Racing Thoughts
Few things feel as cruel as lying awake with a racing mind. The longer you stay awake, the more anxious you become about not sleeping, and the cycle grows louder. Neuroscientist Andrew Huberman recently shared a sleep hack on Real Time with Bill Maher. He says it’s rooted in physiology and might help you slip back into slumber in minutes. A 2022 Gallup poll shows how widespread the problem is: only 32% of Americans report excellent or very good sleep, 35% say good, and 33% say fair or poor.
In This Article:
What Is the Hack? Long Exhales and Side-to-Side Eye Movements
Huberman describes waking in the night and using two steps: take long, extended exhales and keep your eyes closed while moving them side to side behind the eyelids, as if surveying a landscape. He tells Bill Maher that, if done for five minutes, you might return to sleep. He does not promise results, but offers a wager that it could work. This technique relies on physiology rather than willpower alone, he says.
The Science Behind It: Eye Movements, the Amygdala, and Calm
Huberman discusses the connection between eye movements and the amygdala, a brain region that governs fear and emotional responses. Moving the eyes from side to side behind the eyelids can suppress the amygdala, making you feel calmer and less fearful. He notes that when we walk, our eyes scan the terrain ahead, which helps the amygdala calm down. For most sighted people, 10 to 30 seconds of side-to-side eye movement can have this effect.
Why It Matters: Sleep and Health in a Sleep-Deprived Nation
This technique arrives as many Americans struggle to get enough rest. Sleep is essential for memory, focus, emotional regulation, appetite, muscle recovery, and tissue repair. It also reduces the risk of chronic diseases like heart disease and diabetes. More broadly, the eye–brain connection shows how deeply our bodies are linked, shaping how we feel even while we sleep.
How to Try It Tonight: Practical, Gentle Steps
If you wake up in the night and find it hard to fall back asleep, try this approach: stay with your eyes closed and begin with long, slow exhales. Then move your eyes from side to side behind your eyelids for 10 to 30 seconds and repeat the breathing. Continue this cycle for about five minutes, or until you drift off. Remember, Huberman’s claim is not a guaranteed cure, but a scientifically informed technique worth trying before reaching for pills or endless counting.
