What is Dr. Huberman's evening routine?

Dr. Andrew Huberman's evening routine primarily focuses on:

1. Dining habits - He usually finishes his last meal around 6:30 PM to 7 PM, which often includes more carbohydrates than proteins to help reduce cortisol levels and prepare for sleep, with pasta and rice as typical evening foods 1.

2. Light exposure - He emphasizes the importance of dimming lights in the evening to support the body's natural preparation for sleep. He becomes sensitive to overhead lights and starts dimming them, using lights set low in the environment to minimize stimulation of wakefulness-inducing cells 2.

3. Bedroom environment - He puts his phone on airplane mode to minimize disruptions and does not engage in screen time or intense work right before bed 3.

   • 

     1

     Nutrition and Sleep

     00:20:06
     
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     2

     Light and Health

     00:14:36
     
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     3

     Naps and Caffeine

     00:47:44
     
   • 

     4

     Sleep Insights

     00:32:04
     
   • 

     5

     Cold and Heat Therapy

     00:41:41
     

4. Temperature - Dr. Huberman highlights the significance of temperature in sleep readiness, discussing the advantages of a hot bath or sauna in the evening, followed by cooler temperatures to trigger the brain's cooling response 4 5.

5. Supplements - He takes theanine about 30 to 60 minutes before sleep as part of his evening supplement stack, promoting relaxation 4.

This routine is centered on creating an environment and habits conducive to rest and maintaining a healthy circadian rhythm, ensuring reduced light exposure, a cool bedroom environment, and eating habits that support sleep physiology.