Andrew Huberman Reveals His Entire Evening Routine
The Knowledge Project Podcast・18 minutes read
The evening routine focuses on shifting towards sleep between 10 and 11 PM, with carb-heavy meals for alertness and minimal screen time before bed. Recommendations include magnesium, apogenin, and theanine supplements for improved sleep depth, along with maintaining a cooler room temperature at night for optimal heat dissipation and sleep quality.
Insights
- Evening routine emphasizes a gradual shift towards sleep between 10 and 11 PM, with activities like reading and minimizing screen time to prepare the body for rest.
- Dietary choices play a crucial role in alertness and relaxation, with carb-heavy meals for alertness in the evening, followed by low-carb options post-exercise and before bedtime to promote better sleep quality.
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Recent questions
What should I eat for dinner to promote relaxation and better sleep?
Dinner should include starches like pasta to reduce cortisol levels and promote relaxation, aiding in the transition to sleep.
How can I improve my sleep quality without medication?
Non-sleep deep rest (NSDR) practice is recommended for better sleep quality, especially when waking up at night. This practice can help improve sleep depth and overall restfulness without the need for medication.
What supplements can I take to enhance my sleep depth and transition?
Supplements like magnesium (3 and 8 or bis glycinate), apogenin, and theanine are recommended for improved sleep depth and transition. These supplements can trigger the release of GABA, a neurotransmitter that promotes relaxation and sleep.
How does light exposure impact my body temperature and sleep cycle?
Light exposure impacts body temperature, with a rise in temperature leading to faster alertness. Early light exposure, such as at 2 A.M, can disrupt the sleep cycle and cause jet lag. It is important to manage light exposure to regulate body temperature and promote better sleep.
What can I do to optimize my sleep environment for better rest?
To optimize sleep quality, maintain a cooler room temperature at night. Allow for heat dissipation through hands, face, and feet by adjusting temperature settings throughout the night to mimic natural outdoor temperature changes. This can help create an ideal sleep environment for restful sleep.
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Summary
00:00
Optimizing Evening Routine for Quality Sleep
- Evening routine from 5 PM to bedtime involves a shift towards sleep between 10 and 11 PM.
- Meals in the evening are carb-heavy for alertness, with some exceptions for protein-rich options.
- Fasting until 11 AM, followed by a meal with meat, salad, and low carbs, possibly rice or oatmeal post-exercise.
- Afternoon snack remains low in carbs to maintain alertness, with caffeine intake for focus.
- Dinner includes starches like pasta to reduce cortisol levels and promote relaxation.
- Evening activities involve minimal screen time, opting for reading, music, and writing.
- Dimming lights around 8 or 9 PM to signal the transition to sleep.
- Avoiding screens before bed to prevent alertness peaks close to natural sleep time.
- Non-sleep deep rest (NSDR) practice recommended for better sleep quality, especially when waking up at night.
- Supplement recommendations include magnesium (3 and 8 or bis glycinate), apogenin, and theanine for improved sleep depth and transition, triggering GABA release.
13:33
"Light and Temperature Impact Sleep Quality"
- Light exposure impacts body temperature, with a rise in temperature leading to faster alertness, while early light exposure like at 2 A.M can cause jet lag.
- Body temperature peaks around 3-4 p.m., leading to a drop in energy in the afternoon, feeling good in the evening, and dropping further at night to aid in falling asleep.
- To optimize sleep quality, maintain a cooler room temperature at night, allowing for heat dissipation through hands, face, and feet, adjusting temperature settings throughout the night to mimic natural outdoor temperature changes.
