Why Andrew Huberman Swears By This Peptide To Double His REM Cycle

Of the four sleep cycles, REM (rapid eye movement) sleep tends to get the most interest and airtime. Responsible for memory consolidation, information processing, and emotional regulation, it typically begins about 90 minutes after falling asleep and plays a crucial role not only in your physiology but also in how you feel the following morning.

This fundamental role in our day-to-day wellbeing was what inspired Andrew Huberman to try, in his words, a “little experiment” to improve his REM sleep by using a synthetic tripeptide called pinealon, and monitor the results. The neuroscientist and podcaster shared his experience on the main stage at Healf Experience (HX26) this past weekend in London. "I've noticed that if I take it infrequently, a very small dose before sleep, I get something like three hours of REM sleep. Not just on that night, on subsequent nights as well," he said. He also spoke about it on his podcast, Huberman Lab, with performance medicine expert Dr. Craig Koniver on Huberman Lab, saying that a combination of glycine and pinealon helped “double” his REM sleep.

“Never before have I found something that can improve the amount of REM sleep I get,” he said in the episode. “With pinealon, it’s doubling the amount of REM sleep I’m getting, from an hour to hours.”

So what does the science say? Is there real efficacy to this experiment, or is there more at play? Let’s take a closer look at what REM is, why it’s important, the role of peptides in sleep and, crucially, what the research actually supports.  

What happens to your brain during REM sleep?

Having worked with Premier League footballers, high-profile CEOs, and even NASA on circadian rhythm research, Stephanie Romiszewski, a sleep physiologist and the author of Think Less, Sleep More, is an expert in what’s happening under the hood as we rest. “REM sleep appears to play an important role in emotional processing, learning, memory consolidation and creativity,” she says. “No single stage works in isolation, though, and all stages contribute to feeling and functioning well.”

During REM sleep, Romiszewski continues, “your brain is highly active, and your body is temporarily paralysed to stop you acting out your dreams.” 

That said, Romiszewski warns how some sleep trackers — including smartwatches and rings — can make us feel like we’re not getting enough REM sleep. The reality is, “there isn’t a magic target,” she says. “Most adults spend 20 to 25% of the night in REM sleep, but there is considerable variation between individuals.” Instead, Romiszewski advises on focusing not on whether your watch says you got 1 hour and 47 minutes of REM, but on how you’re functioning throughout the day. 

What are pinealon and glycine?

Pinealon is a synthetic peptide composed of three amino acids, which makes it a tripeptide, rather than a larger peptide, according to Dr. Suzanne Wylie, GP and medical adviser for IQdoctor. And some people like Andrew Huberman have started taking it to try to get better REM sleep. “It’s attracted interest because of its proposed effects on the pineal gland, a small endocrine structure in the brain that helps regulate circadian rhythms through the production of melatonin.”

The catch, however, is that the majority of the research on pinealon has been conducted in “laboratory settings or animal models, with relatively limited high-quality human data available,” says Dr Wylie. “Some proponents suggest that it may influence sleep quality, circadian regulation and aspects of cognitive function, but at present the evidence base remains quite preliminary.”

When Huberman combined pinealon and glycine, he played on two crucial elements of each peptide, and the two have varying effects. “Whilst research is limited, pinealon is believed to interact with the pineal gland, while glycine works differently,” says Dr. Mohammed Enayat, a peptide-certified GP and Founder of HUM2N. “It’s a naturally occurring amino acid that has been shown to support sleep quality by helping regulate body temperature and promoting a calmer neurological state before sleep.”

When pinealon and glycine are combined, he says, “it’s possible that pinealon supports circadian regulation whilst glycine improves the body’s readiness for sleep, creating conditions that may increase REM sleep in some individuals.”

Are there other peptides that could help with sleep?

Taking a wider look at peptides, two names keep coming up: sermorelin and ipamorelin. Both nudge the pituitary (a pea-sized endocrine gland located at the base of the brain) into releasing more growth hormone, which has a well-documented relationship with restorative sleep. 

However, the two compounds' benefits diverge when you look closer. “Sermorelin may enhance deep sleep and increase slow-wave activity," says Dr. Wylie, “but some research suggests it could potentially reduce the proportion of REM sleep." It’s proof, as Dr. Wylie says, that “improving one aspect of sleep does not necessarily improve all aspects simultaneously.” As for Ipamorelin, “evidence regarding its specific effects on REM sleep remains limited.” 

Dr. Enayat agrees. “Sleep architecture is complex and increasing one stage of sleep does not necessarily increase all stages equally,” he explains. “It is entirely possible for an intervention to enhance deep sleep without significantly increasing REM sleep.” In some individuals, he explains, “REM sleep may even appear reduced whilst deep sleep increases, but this does not necessarily indicate a negative effect, as healthy sleep relies on a balance between different sleep stages rather than maximising one particular metric.”

What are the other stages of sleep?

As for the three remaining stages of sleep, which include light sleep, deeper light sleep, and deep sleep, each play an interesting role as the night progresses. “Light sleep helps bridge the transition between wakefulness and deeper sleep and makes up most of the night,” says  Romiszewski. “We still don’t know that much about it, but we do know we can’t take it away to make sleep more efficient.” 

As for deep and REM sleep, these “take up a much smaller fraction, and this will change sometimes when your body is trying to help you recover,” and is dependent on the type of restoration needed, such as emotional versus physical, Romiszewski says. “Deep sleep is associated with physical restoration, immune function and feeling refreshed.”

Boosting your REM sleep naturally

It’s important to remember that not all peptides are created equally, from both a product safety point of view, and a more holistic one. “I would strongly advise against self-experimentation with compounds sourced from unregulated suppliers,” says Dr. Enayat. “Without quality control, there is no guarantee that the product contains what the label claims, or that it has been manufactured to an appropriate standard.”

Additionally, Dr. Enayat stresses that “peptides should not be used as a substitute for addressing the underlying drivers of poor sleep,” and points to various lifestyle factors, including circadian disruption (the misalignment between your internal biological clock and external factors like environment and lifestyle), stress, alcohol consumption, and metabolic health. “These all have a profound influence on sleep quality and often need addressing before considering more advanced interventions.”

As Romiszewski points out, there are a few tried-and-true ways of boosting your REM sleep and, with it, your overall sleep health, without peptides. “Consistent wake times, sufficient bed opportunity, regular light exposure, physical activity and reducing excessive alcohol are all associated with healthier sleep architecture,” she explains. Your sleep environment can play a critical role, too, with light — or lack of it — being a fundamental element to regulating your circadian rhythm. That said, “be careful not to become overly focused on creating a perfect sleep environment, as human beings are remarkably adaptable sleepers,” Romiszewski says.