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.

Outlines

00:00

🌙 Evening Routine: From Meals to Sleep Preparation

The speaker describes their evening routine, emphasizing the timing of meals and how their content—typically high in carbohydrates and lower in proteins—affects their alertness and sleep quality. They discuss the importance of meal composition, noting how low-carbohydrate meals during the day enhance focus and alertness, while carbohydrate-rich meals in the evening help lower cortisol levels and promote better sleep. The speaker avoids excessive screen time in the evening, preferring activities like reading and listening to music. They also gradually dim the lights to prepare for sleep, highlighting the importance of minimizing light exposure before bed to support a natural sleep cycle.

05:00

🧘‍♂️ Non-Sleep Deep Rest (NSDR): A Game-Changer for Sleep

The speaker introduces Non-Sleep Deep Rest (NSDR), a practice they use to compensate for inadequate sleep. They describe how a 30-minute NSDR session can make them feel as refreshed as if they had a full night's sleep. This technique is particularly useful when waking up in the middle of the night or after a restless sleep, allowing the speaker to relax and fall back asleep more easily. NSDR is also recommended for anyone struggling with insomnia or difficulty returning to sleep after waking up at night.

10:00

💊 Effective Supplements for Better Sleep

The speaker discusses the role of supplements in improving sleep quality, emphasizing that behavioral tools should be the foundation of any sleep strategy. They recommend magnesium threonate or bisglycinate, apigenin, and theanine, highlighting their benefits for promoting deep sleep and reducing anxiety. They caution that while supplements can be effective, they don't rewire the nervous system like behavioral changes do. The speaker notes the potential side effects of these supplements, such as vivid dreams from theanine, and advises consulting a doctor before use, especially for those with heart conditions.

15:02

🔥 Managing Body Temperature for Optimal Sleep

The speaker explains the importance of regulating body temperature to achieve optimal sleep, noting that a cooler environment at night supports better rest. They discuss how the body's temperature naturally rises and falls throughout the day, impacting wakefulness and sleepiness. The speaker suggests keeping the room cool and using blankets to maintain comfort, allowing the body to release excess heat through exposed skin. They also mention modern devices like the Eight Sleep system, which can be programmed to adjust bed temperature throughout the night to align with the body's natural temperature changes, enhancing sleep quality.

Keywords

💡Carbohydrates

Carbohydrates are a macronutrient that the body uses for energy. In the video, the speaker mentions that their evening meals are more carbohydrate-laden to help reduce cortisol levels, promoting relaxation and better sleep. This contrasts with their daytime meals, which are lower in carbohydrates to maintain alertness and focus.

💡Magnesium

Magnesium is a mineral often used as a supplement to promote relaxation and improve sleep quality. The speaker specifically mentions forms like magnesium threonate and bisglycinate, which help increase the depth of deep sleep. These supplements are a key part of their evening routine to enhance sleep without the use of prescription drugs.

💡Non-Sleep Deep Rest (NSDR)

NSDR refers to practices that allow the body to enter a deep state of relaxation without actually being asleep. The speaker uses NSDR techniques regularly, either in the morning or before bed, to enhance their overall restfulness. It is described as a powerful tool to recover from insufficient sleep or to relax during the day.

💡Cortisol

Cortisol is a hormone that the body releases in response to stress. High levels of cortisol in the evening can interfere with sleep. The speaker discusses how consuming carbohydrate-rich meals in the evening helps to lower cortisol levels, thus aiding in the transition to sleep. This approach is part of their strategy to achieve a more restful night's sleep.

💡GABA

GABA (Gamma-Aminobutyric Acid) is a neurotransmitter in the brain that inhibits nerve transmission, leading to calming effects. The speaker mentions that supplements like magnesium and theanine increase GABA levels, helping to shut off the forebrain and induce sleep. GABA is highlighted as a key component in achieving relaxation and reducing anxiety before bed.

💡Temperature Regulation

Temperature regulation is crucial for optimizing sleep. The speaker explains that body temperature needs to drop by 1 to 3 degrees for effective sleep. They suggest keeping the room cool and using blankets to stay warm, allowing the body to naturally adjust temperature during the night by extending a hand or foot out of the covers if it gets too warm.

💡Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle. The speaker notes that the body's natural pulse in melatonin occurs before the onset of sleep, which coincides with a peak in alertness. Understanding this cycle helps the speaker manage their sleep routine, ensuring that they align their activities with their body's natural rhythms.

💡Light Exposure

Light exposure, particularly to natural light, is essential for regulating circadian rhythms. The speaker discusses how exposure to light in the morning can help increase alertness by boosting cortisol levels and setting the body's internal clock. Conversely, reducing light exposure in the evening helps signal to the body that it is time to wind down and prepare for sleep.

💡Sleep Supplements

Sleep supplements are non-prescription products used to enhance sleep quality. The speaker emphasizes the importance of supplements like magnesium, apigenin, and theanine in their nightly routine to promote relaxation and deeper sleep. They prefer these over prescription drugs due to their safety and ability to support natural sleep patterns without dependency.

💡Forebrain Activity

Forebrain activity refers to the mental processes associated with thinking, planning, and problem-solving. The speaker highlights the importance of reducing forebrain activity before sleep, as excessive thinking can prevent relaxation and delay sleep onset. Techniques like avoiding screens and using relaxation practices are employed to calm the forebrain and facilitate sleep.

Highlights

The speaker usually goes to bed between 10 and 11 p.m., but lately has been sleeping earlier due to adjusting meal times.

Evening meals are generally higher in carbohydrates, which helps reduce cortisol levels and promotes relaxation.

Low carbohydrate meals during the day promote alertness due to a mild adrenaline response.

The speaker fasts until about 11 a.m. and typically exercises before eating the first meal of the day.

Dinner usually includes foods like pasta, rice, or soups, which help shift the body into a more relaxed state.

The speaker avoids screen time in the evening and prefers reading books or listening to music instead.

Lights are dimmed starting around 8 or 9 p.m. to prepare for sleep, as sensitivity to overhead lights has increased.

The speaker practices Non-Sleep Deep Rest (NSDR) almost daily, which helps restore energy and improve sleep quality.

Magnesium threonate or bisglycinate, apigenin, and theanine are key supplements taken to improve sleep.

Magnesium helps increase deep sleep, while apigenin, derived from chamomile, promotes a deeper transition to sleep.

Theanine, found in some energy drinks, eliminates anxiety and the jitters from caffeine, but it may cause vivid dreams.

The speaker recommends keeping lights low if waking up in the middle of the night to maintain sleep quality.

Carbohydrate-rich evening meals help retain water and prevent waking up frequently at night to use the restroom.

The speaker discusses the importance of maintaining a lower body temperature at night for optimal sleep.

Using tools like a sleep tracker or adjusting the temperature in the room can help enhance sleep quality.

Transcripts

what's your evening routine including

supplements from like take walk me

through 5 PM until your your lights out

falling asleep uh in bed yeah so I I

generally go to sleep somewhere between

10 and 11 p.m although lately I've been

going to sleep much earlier

um because I've been finishing my last

meal sometime right around 6 37. first

of all

um my evening meals are more Laden with

carbohydrates than they are proteins

typically not every day there's times

we'll have a steak for dinner or

something like that chicken soup or

whatever

but it's very clear that fasting and low

carbohydrate meals I'm not saying diets

overall but meals that those lend

themselves to more alertness and focus

and a lot of people say well how can

that be the brain uses glycogen you need

carbohydrate well when you are when you

eat a meal that is slightly devoid or

devoid of starches

it creates a sense of alertness because

there's actually a mild adrenaline

response so what I do is I basically I'm

rewinding a little bit into the earlier

part of the day but I fast until about

um 11 o'clock I usually get my exercise

at some point before 11 o'clock or noon

I'm not super strict about that then my

meal is generally something some meat a

salad

um something low carbohydrate if I train

really hard I might have some rice or

oatmeal or something like that and some

fruit and then in the afternoon I have a

snack which is also pretty low

carbohydrate because I want to have that

alertness and I'm drinking caffeine so

I'm kind of humming around

um doing my work and trying to get into

that high focus state for dinner I

generally will eat pasta or something

that includes more starches because

starches are known to actually reduce

cortisol levels in the body this is why

we eat Comfort Foods most Comfort Foods

involve eating foods that are pretty

carbohydrate Laden because there's um a

pathway involving carbohydrates and the

amino acid tryptophan that converts to

serotonin in and it essentially blocks

the cortisol response a lot of people

that are in very low carbohydrate diets

I have no problem with that if people do

ketogenic diets or low carb diets but

those people often have a hard time

sleeping

um they have to rely on a lot of sleep

supplements or medication uh we'll talk

about supplements in a minute because

there are some excellent ones so in the

evening I tend to eat pastas and rice

and soups and I still eat some protein

but I

um from clean animal sources because

that's what works for me but but I

generally Am shifting my whole system

towards more quiescence I might do a

little bit of work in the evening we are

not big

um screen people in the evening I do

read books

um generally we end up hanging out just

talking and listening to music and

things like that I might do some writing

on the computer but I'm not a big screen

time guy and I I should say I love

movies it just so happens that um uh I

ended up with somebody who doesn't have

much interest in in movies but is it is

a really terrific musician so sometimes

she'll play music and I'll read her work

and that's kind of my evening most days

sometimes dinner with friends or if it

will happen of course so right around

um eight or nine PM I start bringing the

lights down in fact I have a real

sensitivity to the overhead lights

because I'm so used to this pattern so I

start dimming the lights in the evening

overhead and then for the transition to

sleep

um I do keep my phone out of the the

bedroom as much as possible sometimes

I'll use it as an alarm but I'll put it

on airplane mode

if I'm feeling a little too alert I

remember two things one the biggest peak

in alertness actually occurs about 90

minutes before your natural to sleep

time a lot of people don't know this

this beautiful work from uh Chuck

eisler's lab he's an MD out of Harvard

Medical School and what he discovered in

tracking people's

um wakefulness and activity patterns is

that they're buzzing around all day

doing things ideally but then right

before their natural pulse and melatonin

takes off they have this peak in

activity and this I think um probably

Harkens back to some need to uh you know

Tamp down all the the safety leaks that

might be in one's environment

um and you know get everything prepped

because when you're asleep you're

actually pretty vulnerable to predators

and attack and things of that sort

that's the rationale nobody really knows

but you can essentially figure out your

net your best to bedtime by when you

have this big peak in activity and then

it kind of subsides so sometimes if I'm

feeling a little too alert and wide

awake what I'll do is I'll just remember

that that's going to pass naturally and

I I'm not neurotic about it but I have

to say I generally don't do too much

um screen time viewing or arguing or

parsing of hard you know ideas before

sleep I I try and kind of shut that down

and people vary but some people are just

really tend to be very forebrain

oriented as I call their thinking and

anticipating all the time it's good to

try and taper that off one of the

absolute most powerful tools that has

come into my life in the last decade and

then my lab works on and there are

people in Psychiatry at Stanford that

are also working on is a practice that I

call non-sleep depressed which is nsdr

you can do nsdr first thing in the

morning if you ever wake up and you did

not get enough sleep I often wake up and

feel I didn't get enough sleep I'll do a

30-minute nsdr and I come out of that

feeling terrific as if I got a full

night's sleep and I do this almost every

day at some point I might do it in the

afternoon or if you wake up in the

middle of the night and you're having

trouble falling back asleep I highly

recommend doing this because even if it

doesn't put you back to sleep it's

better than being awake and ruminating

and you're teaching yourself to fall

back asleep you don't have to do it

every day you could do it maybe once or

three times a week and what you're doing

is you're learning how when you wake up

in the middle of the night you go to the

bathroom you come back you're like oh no

my mind is racing what do I do instead

of getting on your phone you can start

to use some of the progressive

relaxation that you learned from those

scripts or you can actually do those

scripts and so I tend to do do those in

the evening or when I wake up in the

morning

and that greatly facilitates my

transition to sleep and and just being a

more rested person now in terms of

supplements I'm a big believer that

supplements are powerful and are a

terrific often a terrific replacement

for prescription drugs not that there

aren't terrific prescription drugs I

mean many people benefit from

prescription drugs I take a few

um but I think that

many people rely on things that are

excessive and and habit-forming

expensive and unnecessary but I will say

first off behavioral tools should form

the foundation of all your sleep tools

your wakefulness tools behaviors first

behaviors first behaviors first for one

simple but important reason which is

that behaviors rewire your nervous

system they so they engage what we call

neuroplasticity which is your nervous

system's ability to change you get

better at falling asleep when you do

nsdr or reverie you get better at waking

up and feeling alert when you view

bright light in the early part of the

day with supplements and and things of

that sort your system can react in the

moment but it doesn't rewire it doesn't

get better such that if you don't take

that thing you're just where you were

before now that said there are some

supplements that have been tremendously

helpful for me for sleep over the years

and I know now

that there are I you know uh humility

aside just from having blabbed about

these on various podcasts including mine

I think there are probably hundreds of

thousands of people taking these things

and I want to be very clear that I have

no Financial relationship to the whether

or not people take these things or not

we my podcast is sponsored by a by a

supplement company but I'm not even

going to mention it I just think find

the lowest cost high quality Source you

can

um there are many and so the three

things that really can help with the

depth and uh transition to sleep are

magnesium three and eight

t-h-r-e-o-n-a-t-e magnesium three and

eight an alternative which is just as

good as magnesium bis glycinate

um

b-i-s-g-l-y-c-i-n-a-t-e bis glycinate

either one and what you're looking for

is to get somewhere between 100 and 200

milligrams of those sometimes you'll see

on the bottle it says 2 000 milligrams

that's the elemental magnesium it'll

also see a smaller number go with the

smaller number

what does this do well it makes people

feel a little drowsy and it greatly

increases the depth of their deep and

the amount of deep sleep if you're a

sleep tracker type with whoops or auras

you'll see this about five percent of

people don't like magnesium 3 and 8 and

bis glycinate because it gives them

stomach upset you'll know the first time

um but most people do just fine the

other thing is a really powerful

supplement which is wonderful is

apogenin API g-e-n-i-n apogenin is a

derivative of chamomile

both of these things and I should say

that 50 milligrams is the target there

and there's only one source that I know

of I have no relationship to them but

that's Swanson and these things are

available online these are both pretty

low cost the three and eight can get

expensive

um I take this glycinate and apogenin

and you take them about 30 to 60 minutes

before sleep and most people report

having an incredibly improved sleep

are they habit forming not that I am

aware of should you check with your

doctor Matt if yes if you have

especially if you have a heart condition

taking magnesium because of the way

neurons work you it's an electrolyte and

you might want to check for that purpose

but I think um most Physicians I think

would put these well within the margins

of safety but check with yours now

there's a third supplement which is

theanine

t-h-e-a-n-i-n-e theanine is an

interesting one

theanine magnesium 3 and 8 and apogenin

all trigger the activation of a neural

hormone excuse me a neuro a transmitter

in the brain called Gaba which tends to

shut off our forebrain Gaba incidentally

is also what goes up if you have one or

two alcoholic drinks the problem is

drinking alcohol before sleep really

screws up your sleep even if you're not

drunk it really screws up your sleep a

lot of people ask about cannabis and THC

uh Matt Walker the great Matt Walker or

you know from Berkeley who's the

preeminent sleep doc uh scientist rather

will tell you that THC and marijuana in

various forms and alcohol are really

disrupting people's sleep but listen

people are going to do what they do but

these supplements trigger a healthy

release of Gaba theanine anywhere from

100 to 400 milligrams

is a kind of a powerful third component

of this three and eight or this

glycinate apogen and stack and theanine

is interesting though your dreams will

get very Vivid people who have night

terrors or who have um uh who Sleepwalk

should not take theanine theanine is

actually showing up in a lot of energy

drinks now companies are sneaking

thinning into drinks during the day and

even into coffee because it eliminates

anxiety a little bit and it eliminates

the Jitters you can drink twice as much

caffeine you could drink four of the

same energy drink that normally you

could only have one of if they stop

cleaning in there so you might also want

to take a look I'm not a big fan of

energy drinks I am drinking some yerba

mate tea this morning but

um that's all that's in it

um but theanine is a great addition to

this evening

um uh supplement stack and I do that

about 30 to 60 minutes before sleep one

last point about sleep if you wake up in

the middle of the night

turn on as many lights as you need in

order to navigate around safely but

again try and keep the lights low and

waking up once in the middle of the

night to use the restroom is perfectly

normal a lot of people think oh I woke

up now my sleep is disrupted my sleep

tracking score my recovery isn't good

um I'm a big fan of sleep trackers but I

don't use one I go on subjective

feelings of wakefulness during the day

just remember insomnia clinically

defined is whether or not you're falling

asleep during the day because you're

having trouble sleeping at night a lot

of people think they have insomnia with

what they actually have is anxiety about

waking up and they they're just

concerned that they've heard all the

terrible things that happen if you don't

get enough sleep so I think that hits

the on the major things obviously you

don't want to drink so many fluids

before sleep that you're waking up all

night to use the restroom one of the

nice things about a carbohydrate

um Rich meal in the evening is

carbohydrates actually hold water for

every gram of carbohydrate you're going

to hold some water anyone on a low

carbohydrate diet will notice that they

lose a lot of weight they think they're

leaner they're actually excreting a lot

of water so that's key and then the

temperature thing is really big we

haven't talked about temperature but

second to light temperature is the most

powerful

um stimulus for wakefulness actually

when you wake up in the morning it's

because your body temperature is rising

and well we could do a little experiment

right now

um so what time do you typically wake up

in the morning uh I wake up around five

so so you're what we would call

temperature minimum is 3 A.M meaning

that your low point in body temperature

across the 24 hour cycle is probably

somewhere around three or four a.m and

then as it starts to rot so a

temperature minimum is not a specific

temperature it's a time in the 24 hour

cycle it's about two hours to 90 minutes

before your natural waking I'm not

talking about the waking that happens in

the middle of the night and you go back

to sleep I'm talking about the weight

the typical wake-up time where you would

rise okay so for you your temperature

minimum is about 3 A.M and then your

body temperature is going to start

increasing increasing of that cortisol

release if you can get light exposure as

that slope is um Rising as it's

increasing then you're going to augment

a faster increase okay if you were to

view light or get up at 2 A.M it would

actually jet lag you it would actually

shift you in the opposite direction as

if you were waking up in some other

location in the world so that

temperature minimum is kind of a nice

thing to keep in mind we'll get back to

it in a minute but what happens is your

body temperature is going to go up and

then somewhere around three or four in

the afternoon maybe for you because

you're a really early riser maybe about

two or three in the afternoon it's going

to hit a temperature peak the

temperature peak is interesting the

temperature peak you would think oh

that's my time of greatest wakefulness

it's actually when you're going to feel

a little bit of a drop in energy in the

afternoon and then it starts dropping

you actually feel pretty good in the

evening and then temperatures should

continue dropping because in order to

fall asleep and stay asleep you need

your body temperature to be about one to

three degrees lower than it was in that

in the afternoon so one thing you can do

is you can keep the temperature in your

home a little bit lower at night and

just stay under blankets

um I did a whole episode on this but I

and I don't want to get too far into it

but

um we actually dump heat mainly through

the palms of our hands the upper half of

our face and the bottoms of our feet

there's a special portals between the

blood and the skin there beautiful name

it was discovered by Colleen Craig

Heller at Stanford these are called

glabris Skin

um there's uh special for the

aficionados you have arteries

capillaries and veins and in these

particular locations it basically only

goes to Art From arteries to veins you

skip all the little estuaries that are

the capillaries between them and you're

able to basically dump heat more easily

during the middle of the night the best

thing to do is to have warm blankets on

top of you and be in a cold room and

then if you get too warm you will just

naturally in your sleep you'll just

extend a foot or a hand out you've

probably heard sleep with socks on

terrible idea

um I don't know why that caught on that

makes no sense whatsoever you you want

to be able to dump heat in the middle of

the night because if you get too hot

you'll wake up now some people say wait

I was in a classroom and when I was in

college and it was always when it was

warm in the afternoon then it would get

hot that I would fall asleep yeah that's

true too it has more to your digestive

patterns than anything else but um so

it's I think it's called the post

perennial dip which is just nerdy speak

for after lunch you get sleepy uh but if

you can extend a handout that's great

because if the room is too hot what are

you gonna do you're not going to put

your hand into a bucket of ice next to

your bed I mean most people don't have

that device some people use these chili

pads or ate sleep or these kinds of

things I I um actually don't have one

personally I tend to run kind of warm oh

yeah

that's an interesting question like I

use an eight sleep and it it can adjust

the temperature throughout the night so

how should I adjust that to optimize the

quality of my sleep should I start from

cold and like gradually go warm or

should I just do cold all night yeah

great question

um I was sent one I still need to set it

up but I don't have any relationship to

them yet I think that perhaps they were

curious about forming one but so I need

to try it um so you want it to be cool

uh so I would say moderate temperature

at the beginning of the night for the

first two or three hours of sleep then

you want to keep it cold until about

that three or four a.m point and then

starting right around 4 45 your body is

naturally heating but if you were to

allow it to heat up then I think you

would wake up more quickly

um

like yeah you want to start with like an

average temperature and then go colder

and then go warmer

that's right you want to mimic what

would happen if you were sleeping

Outdoors essentially