Rachel V Thomas

Health and Me

Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

Waking up at night can make it difficult to fall back asleep, especially when the mind becomes alert and starts racing. Neuroscientist <span>Andrew Huberman</span> has suggested a simple eye-movement routine that he says may help people drift back to sleep. But does it actually work? 

<h2>How Does Andrew Huberman’s Sleep Trick Work? </h2>

The routine is performed with the eyes closed: 

<ul><li>Slowly move the eyes to one side, then the other, followed by up and down. </li></ul><ul><li>Trace a circle with the eyes, first counterclockwise and then clockwise. </li></ul><ul><li>Point the eyes toward the nose and take a long exhale. </li></ul>

Huberman suggests repeating the sequence two to three times. 

His theory is that the movements may interact with brain circuits involved in tracking the body's position, including pathways involving the eyes, brainstem and cerebellum. 

<strong>Also read: </strong><a href="https://www.healthandme.com/health-wellness/struggling-with-sleep-neurologist-shares-3-simple-tips-for-better-sleep-health-article-153066173" data-type="tilCustomLink">Struggling With Sleep? Neurologist Shares 3 Simple Tips For Better Sleep Health</a>

<h2>Sleep Experts Say The Idea Is Unproven </h2>

Shelby Harris, a psychologist and board-certified sleep expert, says there are reasonable grounds to try it, Women's World magazine reported. 

“I think it’s a very reasonable thing to try. It’s free, low effort, carries essentially no risk and has solid reasons it could help,” Harris was quoted as saying. 

She notes that sleep tends to become more fragmented with age.  

“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,” Harris said. 

Hormonal changes with age can also contribute to more fragile sleep in women. But a plausible explanation does not mean the technique has been proven. 

Michael Grandner, a clinical psychologist and sleep researcher at the University of Arizona, told Inc.com that eye movements, balance signals, the brainstem and cerebellum all contribute to how the brain tracks the body's position in space. 

However, he said he is “not aware of studies that have directly tested that chain of events, or clinical trials showing that this particular eye-movement exercise reliably shortens sleep onset.” 

Brant Hasler, co-director of the Behavioral Sleep Medicine Training Program at the University of Pittsburgh School of Medicine, added that the technique does not resemble a validated behavioral sleep intervention.   

<h2>A Relaxing Technique Not A Treatment </h2>

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According to Grandner, the exercise may be better understood as a relaxation or focused-attention technique. 

He said he would place it “closer to a relaxation, focused-attention, or mindfulness exercise than to an established treatment for <span><a href="https://www.healthandme.com/health/insomnia">insomnia</a></span>.” 

The repetitive movements could give the mind something neutral to focus on instead of worrying, planning for the next day or checking whether sleep has returned. 

Further, Hasler said bedtime activities can be useful when they occupy the mind without becoming stimulating. The eye exercise could work in that way, he said, “regardless of any additional effects via proprioception.” 

The slow breathing paired with the exercise may also help with relaxation. 

<h2>It Could Backfire If You Try Too Hard </h2>

Hasler said expectancy effects could explain some positive experiences with the technique. Grandner also cautioned against repeatedly checking whether the trick is working. 

If the exercise becomes another task to perform perfectly, “it could become another form of sleep effort, which can actually perpetuate insomnia,” he said. 

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Waking up at night can make it difficult to fall back asleep, especially when the mind becomes alert and starts racing. Neuroscientist Andrew Huberman has suggested a simple eye-movement routine that he says may help people drift back to sleep. But does it actually work?  How Does Andrew Huberman’s Sleep Trick Work? The routine is performed with the eyes closed: Slowly move the eyes to one side, then the other, followed by up and down. Trace a circle with the eyes, first counterclockwise and then clockwise. Point the eyes toward the nose and take a long exhale. Huberman suggests repeating the sequence two to three times. His theory is that the movements may interact with brain circuits involved in tracking the body's position, including pathways involving the eyes, brainstem and cerebellum. Also read: Struggling With Sleep? Neurologist Shares 3 Simple Tips For Better Sleep HealthSleep Experts Say The Idea Is Unproven Shelby Harris, a psychologist and board-certified sleep expert, says there are reasonable grounds to try it, Women's World magazine reported. “I think it’s a very reasonable thing to try. It’s free, low effort, carries essentially no risk and has solid reasons it could help,” Harris was quoted as saying. She notes that sleep tends to become more fragmented with age.  “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,” Harris said. Hormonal changes with age can also contribute to more fragile sleep in women. But a plausible explanation does not mean the technique has been proven. Michael Grandner, a clinical psychologist and sleep researcher at the University of Arizona, told Inc.com that eye movements, balance signals, the brainstem and cerebellum all contribute to how the brain tracks the body's position in space. However, he said he is “not aware of studies that have directly tested that chain of events, or clinical trials showing that this particular eye-movement exercise reliably shortens sleep onset.” Brant Hasler, co-director of the Behavioral Sleep Medicine Training Program at the University of Pittsburgh School of Medicine, added that the technique does not resemble a validated behavioral sleep intervention.   A Relaxing Technique Not A Treatment    According to Grandner, the exercise may be better understood as a relaxation or focused-attention technique. He said he would place it “closer to a relaxation, focused-attention, or mindfulness exercise than to an established treatment for insomnia.” The repetitive movements could give the mind something neutral to focus on instead of worrying, planning for the next day or checking whether sleep has returned. Further, Hasler said bedtime activities can be useful when they occupy the mind without becoming stimulating. The eye exercise could work in that way, he said, “regardless of any additional effects via proprioception.” The slow breathing paired with the exercise may also help with relaxation. It Could Backfire If You Try Too Hard Hasler said expectancy effects could explain some positive experiences with the technique. Grandner also cautioned against repeatedly checking whether the trick is working. If the exercise becomes another task to perform perfectly, “it could become another form of sleep effort, which can actually perpetuate insomnia,” he said. 

andrew huberman’s sleep trick: can eye movements help you fall back asleep?

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Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

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Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

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