Andrew Huberman Reveals His Entire Evening Routine

Summary

The speaker discusses their evening routine for optimal sleep and overall well-being. They emphasize the importance of carbohydrate-rich meals in the evening to reduce cortisol levels, leading to better sleep. The routine includes minimal screen time, reading, and dimming lights before bed. Supplements like magnesium, apigenin, and theanine are recommended for enhancing sleep quality. The speaker also highlights the benefits of practices like non-sleep deep rest (NSDR) for relaxation. They suggest keeping the room cool at night and gradually warming it before waking up to mimic natural outdoor conditions.

Takeaways

• 🌅 The speaker's evening routine begins with a final meal around 6:30-7:00 PM, consisting mainly of carbohydrates, which help lower cortisol levels and aid in sleep.
• 🍽️ The evening meal often includes pastas, rice, and soups, with some protein from clean animal sources. This shift in diet towards carbs helps transition to a more relaxed state.
• 📚 The evening is spent with minimal screen time, focusing on reading, talking, listening to music, and winding down. The speaker avoids high-stimulation activities before sleep.
• 💡 Lights are dimmed around 8-9 PM to prepare for sleep. Overhead lights are avoided, and efforts are made to keep the bedroom dark and free of electronics.
• 🕑 The speaker mentions that the peak in alertness happens 90 minutes before the natural sleep time, which is a normal physiological response.
• 🛌 The speaker practices 'Non-Sleep Deep Rest' (NSDR) regularly, especially if not enough sleep was obtained or if waking up in the middle of the night.
• 💊 Supplements like magnesium threonate or bisglycinate, apigenin, and theanine are taken 30-60 minutes before bed to promote deep sleep and relaxation.
• 🌡️ Maintaining a cool sleeping environment is important. The speaker suggests starting with a moderate temperature, cooling down during the night, and allowing it to warm up slightly before waking.
• 💤 Waking up once at night to use the bathroom is considered normal. The speaker advises keeping lights low during this time to avoid disrupting sleep.
• 🧠 Behavioral tools and routines are emphasized as the foundation for good sleep, as they help rewire the nervous system and improve long-term sleep quality.

Q & A

What time does the speaker usually go to bed, and how has this timing changed recently?

The speaker generally goes to bed between 10 and 11 p.m., but has recently been going to bed much earlier due to finishing their last meal around 6:30 or 7 p.m.

Why does the speaker prefer carbohydrate-rich meals in the evening?

The speaker prefers carbohydrate-rich meals in the evening because starches are known to reduce cortisol levels, which can promote better sleep by helping to block the cortisol response.

What does the speaker's typical daily meal structure look like?

The speaker typically fasts until around 11 a.m., exercises before that time, and then has a low-carbohydrate meal for lunch, such as meat and salad. They may have a low-carb snack in the afternoon and a carbohydrate-rich meal for dinner.

What are the key behavioral tools the speaker emphasizes for sleep improvement?

The speaker emphasizes that behavioral tools, such as regular meal timing, dimming lights in the evening, reducing screen time, and practicing non-sleep deep rest (NSDR), should form the foundation of sleep improvement as they help rewire the nervous system.

What are the three supplements the speaker recommends for improving sleep, and how should they be taken?

The speaker recommends magnesium (either threonate or bisglycinate), apigenin, and theanine. Magnesium (100-200 mg) and apigenin (50 mg) should be taken 30-60 minutes before sleep, and theanine (100-400 mg) can be added to enhance relaxation and improve sleep depth.

Why should people with night terrors or who sleepwalk avoid theanine?

Theanine can make dreams more vivid, which may exacerbate night terrors or sleepwalking in those who are prone to these conditions.

How does temperature affect sleep, according to the speaker?

Temperature is the second most powerful stimulus for wakefulness. The body needs to cool down by 1-3 degrees to fall asleep and stay asleep, so keeping the room cool with warm blankets is recommended. The speaker also advises letting a hand or foot extend out of the covers to help regulate body temperature.

What is the 'temperature minimum' and how does it relate to wakefulness?

The 'temperature minimum' is the lowest point in body temperature during the 24-hour cycle, occurring about 2 hours before natural wake-up time. This temperature increase signals the body to wake up, and exposure to light during this period can help augment this natural rise in alertness.

What is the speaker's stance on the use of alcohol or cannabis for sleep?

The speaker advises against using alcohol or cannabis for sleep, as both can significantly disrupt sleep quality. Instead, they recommend using supplements like magnesium, apigenin, and theanine to promote healthy sleep.

How does the speaker suggest adjusting the temperature settings on an Eight Sleep mattress to optimize sleep quality?

The speaker suggests starting with a moderate temperature for the first few hours of sleep, then keeping it cold from around 3 or 4 a.m., and finally allowing it to warm up slightly around 4:45 a.m. to mimic the body's natural temperature cycle and support better wakefulness.