Wind down routine

To create an optimal wind-down routine for the evening, here are some tips based on insights from Andrew Huberman and his guests:

1. Light Exposure: Limit bright and artificial light in the evening to prepare the body for sleep. Rick Rubin achieves this by wearing red lens glasses after sunset, using only red light in his space, and even setting his phone screen to red light at night to minimize stimulating bright white light exposure 1.

2. Routine Activities: Prepare for sleep with a gradual wind-down routine, similar to landing a plane. This might involve light stretching, meditation, reading, or listening to a relaxing podcast. Avoid television in bed due to excessive light and stimulation 2.

3. NSDR Protocols: Utilize nonsleep deep rest (NSDR) protocols such as clinically-tested hypnosis, yoga nidra, and meditation to help the nervous system relax and turn off thoughts. This practice can be done in the middle of the night if you wake up, in the middle of the day, or first thing in the morning 3.

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     1

     Evening Wind Down

     01:52:27
     
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     2

     Sleep Strategies Unveiled

     02:51:38
     
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     3

     Sleep Strategies Uncovered

     01:08:16
     
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     4

     Memory Mastery Techniques

     02:18:30
     

While not a wind-down routine detail, as a general tip for memorization, it's important to conquer fear and stay relaxed, as exemplified by Asi Wind when tackling memorization tasks 4.

Additionally, maintaining consistency in your wind-down activities can help signal to your body that it’s time to transition to sleep, just as consistent bedtime routines help children fall asleep more easily. Avoid counting sheep as it may be counterproductive 2.