Dr. Andrew Huberman’s Evening Routine: A Guide to Optimal Rest and Relaxation

1. Disconnect from Technology

As the evening approaches, Dr. Huberman emphasizes the importance of disconnecting from technology. This means stepping away from screens, such as smartphones, tablets, and laptops. The blue light emitted by these devices can disrupt your natural sleep-wake cycle, making it harder to fall asleep.

Instead, engage in activities that promote relaxation and mindfulness. Consider reading a book, practicing meditation, or enjoying a calming hobby. By disconnecting from technology, you allow your brain to unwind and prepare for a restful night’s sleep.

2. Eat 3-4 Hours Before Bed – Carbs, Preferably

If you’re looking to experiment with meals and timing, Dr. Huberman’s evening routine focuses on eating 3-4 hours before bed. He prefers lean proteins and generally does not eat a lot of meat at this meal, focusing on carbs and starches to promote better sleep.

3. Create a Soothing Environment

Dr. Huberman recommends creating a soothing environment in your bedroom to promote optimal rest and relaxation. Start by keeping your bedroom cool, dark, and quiet. Use blackout curtains or an eye mask to block out any unwanted light.

Invest in a comfortable mattress and pillows that support your body’s natural alignment. Consider using white noise machines or earplugs to drown out any disruptive sounds. By curating a peaceful environment, you set the stage for a restorative night’s sleep.

4. Practice Relaxation Techniques

Before bedtime, Dr. Huberman suggests incorporating relaxation techniques into your evening routine. Deep breathing exercises, progressive muscle relaxation, and guided imagery are effective ways to calm the mind and body.

You can also try taking a warm bath or shower to relax your muscles and promote a sense of tranquility. Engaging in these relaxation techniques signals to your body that it’s time to unwind and prepare for sleep.

5. Consider an Evening Cardio Routine

While this doesn’t work well for us – cardio gives us a bit too many endorphins and makes us feel wired! – Dr. Huberman advises that an evening cardio routine can have physiological benefits over an evening weightlifting routine. It’s certainly something that you can experiment with and see how it goes.

6. Limit Caffeine and Alcohol Intake

Dr. Huberman advises limiting caffeine and alcohol intake in the evening, as they can interfere with your sleep quality. Caffeine is a stimulant that can keep you awake, while alcohol may disrupt your sleep cycles and lead to fragmented rest.

If you enjoy a warm beverage before bed, opt for herbal teas or decaffeinated options. Avoid consuming caffeine or alcohol within a few hours of your intended bedtime to ensure a more restful sleep.

7. Read Before Bed

Before going to bed, Dr. Huberman takes some time to read as part of his wind-down ritual. We’re personally fans of reading fiction before bed, since you can settle in and let your creative imagination bring things to life. But if you’re like Dr. Huberman and prefer nonfiction, you might be interested in our guide to the best self-improvement books of all time.

8. Establish a Consistent Sleep Schedule

One of the key elements of Dr. Huberman’s evening routine is establishing a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. He also leverages some sleep supplements to promote sleep duration and quality, which may or may not work for you.

By aligning your sleep-wake cycle, your body develops a natural rhythm, making it easier to fall asleep and wake up feeling refreshed. Consistency is key when it comes to optimizing your sleep patterns.