Huberman Evening Routine
Evening Routine
1. Evening Cardio
At 6:30 PM Huberman often engages in cardio exercise like jogging in the evening, which can offer unique benefits over morning workouts for some people 1.
Andrew mostly uses evening cardio to improve sleep quality and better recovery.
2. Carb-Rich Evening Meal
Around 7:00 PM, he takes a carbohydrate-based dinner with vegetables and lean protein. This helps replenish glycogen stores and promotes the production of sleep-inducing neurotransmitters serotonin and tryptophan1.
3. Dim Lights & Red Lights
Melatonin is a hormone that helps to regulate our sleep. Huberman tries to avoid blue screen, and he consider to turn off all artificial lightings at least an hour before bedtime.
Instead, he uses candlelight, or low-wattage bulbs. Moreover, he mentions switch to red party lights in the evening to reduce nighttime cortisol 12
In an interview with Dr. Rhonda Patrick, Huberman stated that:
Both Joovv and KOZE seem excellent for getting the appropriate wavelengths of red light
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4. Reading and Winding Down
- Cool Environment: Starting from 9:30PM Huberman cools down bedroom ideally around 65°F (18°C). A cold environment helps drop the body temperature and that helps him to sleep better.
- Warm Bath: He also mentions taking a warm bath or shower before bed. The warm water raises your body temperature, and the subsequent drop when you get out can make you feel sleep
- Regular Sleep and Wake Times: Maintain a consistent sleep schedule by going to bed and waking up at the same times every day, even on weekends. This helps stabilize your circadian rhythm. The combination of a low core temperature in the circadian cycle coupled with high levels of adenosine leads to the feeling of sleepiness
How sleepy we get for a given amount of adenosine depends on where we are in the circadian cycle – Andrew Huberman
- Read Books: Before going to sleep, Huberman often reads books that align with his interests in neuroscience, longevity, and personal development. Some of his recommended books3 include:
- "The Nature of the Beast" by David Anderson
- "Trauma" by Paul Conti
- "The Secret Pulse of Time" by Stefan Klein
- "Deep Work" by Cal Newport
- "On the Move" by Oliver Sacks
Reading prepares his mind and body for quality rest1
5. Andrew Huberman’s Sleep Supplements List
Huberman aims to go to bed around 10:30 PM, ensuring he gets at least 6.5 hours of sleep. He uses "sleep cocktail” – a combination of supplements addressing relaxation, and reducing stress levels12.
| Supplement | Dose | Reason |
|---|---|---|
| Magnesium Threonate or Magnesium Bisglycinate | Daily, 200-400 mg, taken 2-3 hours before sleep | These forms of magnesium are effective at crossing the blood-brain barrier, helping to calm the nervous system and promote sleep |
| L-Theanine | Daily, 100-400 mg, taken 30-60 minutes before bed | An amino acid found in tea leaves, L-Theanine promotes relaxation without causing drowsiness, making it easier to fall asleep |
| Apigenin | Daily, 50 mg, taken 30-60 minutes before bed | A flavonoid found in chamomile, Apigenin helps to reduce anxiety and promote sleep onset |
| Glycine | Occasionally, 2 grams, taken every 3rd or 4th night | An amino acid that can promote deeper sleep and improve sleep quality |
| GABA (Gamma-Aminobutyric Acid) | Occasionally, 100 mg, taken every 3rd or 4th night. | A neurotransmitter that has a calming effect on the brain, helping to improve sleep onset and depth |
| Myo-Inositol | Occasionally, 900 mg, taken every 3rd night or when woken mid-sleep | A sugar that affects hormones responsible for cognition and mood, potentially improving sleep duration and quality |
Sleep Hygiene Tips
- Andrew Huberman highly recommends the Eight Sleep Pod mattress cover. He said it “completely changed” his sleep even if he had a good sleep. It helps him to sleep in a cool bed, which is essential for his sleep quality.
Put simply, our body temperature needs to drop 1-3° to get into sleep, and temperature increases in the body trigger awakening. By using Eight Sleep, I'm best able to experience a complete, deep and full night's sleep without waking up in the middle of the night
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Another reason he uses Eight Sleep Pod because this product has a a white noise feature among its various sleep-enhancing technologies. The white noise machine blocks out noise, and he sleeps better
However, there are cheaper alternatives if you consider a white noise machine:
Creating a sleeping environment
- Creating a sleep-friendly environment is crucial. Huberman suggests using blackout curtains to block external light, minimizing noise with earplugs or white noise machines, and investing in comfortable bedding. An alternative to blackout curtains might be a sleep mask, because it creates an optimal sleep environment
For example you might consider the Manta Sleep Mask as a useful tool for improving sleep quality. This mask is designed to block out light completely and is adjustable for a comfortable fit. Buy Here
In addition to these supplements, Huberman emphasizes the importance of good sleep hygiene practices. Some of them were mentioned before, but it is good to have them in one list:
- Avoid caffeine after 2 PM
- Limit alcohol consumption: it can disrupt sleep patterns and reduce sleep quality
- Have a heavier dinner with more carbohydrates to promote serotonin release
- Avoid blue light exposure in the evening
- Weighted blanket: Huberman has also mentioned that weighted blankets can be helpful for some people with sleep problems. Weighted blankets apply deep pressure stimulation, which can have a calming and relaxing effect
White noise as background to increase focus during work bouts, or 40Hz binaural beats— both of which by the way are available at zero cost online via YouTube, etc., are among the more useful data-supported tools for increasing focus. They won’t cure ADHD but they can assist focus… https://t.co/83uAKyub7y
— Andrew D. Huberman, Ph.D. (@hubermanlab) July 2, 2023