Critical Period 3 — Evening/Night Routine
Behaviors from late evening through the night to lower core body temperature, avoid disruptive light, and facilitate deep sleep.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
In a protocol
View low-angle sunlight in late afternoon/around sunset to signal evening to circadian clock and offset some artificial light effects at night.
HL▶ 50:00Dosage5-30 min depending on cloud cover, around sunsetCertaintyexplicitrecommendationView low-solar-angle sunlight in late afternoon/sunset -
In a protocol
From 10pm-4am avoid bright artificial lights especially overhead; use only minimal light placed low to the ground.
“between 10 p.m. and 4 a.m., avoid those bright artificial lights as much as possible
HL▶ 56:00DosageAvoid bright artificial light 10pm-4am; use low-placed lamps, candlelight, moonlightCaveatsEven dim light can disrupt circadian; overhead lights worstCertaintyexplicitstrong endorsementAvoid bright artificial light 10pm-4am; use low, dim lighting -
In a protocol
Hot bath, hot shower, or sauna 20-30 min in evening triggers compensatory cooling that drops core body temp and facilitates sleep.
HL▶ 1:01:40DosageHot 20-30 min, then cool/warm showerCertaintyexplicitrecommendationHot bath/sauna 20-30 min then cool off to drop core temp -
In a protocol
Drop bedroom temperature by at least 3 degrees; layer blankets as needed, leave hands/feet out to regulate.
HL▶ 1:03:20DosageDrop room temp at least 3°F; use fan, open window, or controllable coverCertaintyexplicitstrong endorsementDrop bedroom temp at least 3°F -
In a protocol
Generally avoid socks during sleep so glabrous skin on feet can dissipate heat; only wear if you run too cold.
HL▶ 1:04:10CaveatsSocks helpful for people who wake from cold feetCertaintypersonal onlymild cautionGenerally avoid socks; let glabrous skin dissipate heat -
In a protocol
Eye masks can improve sleep maintenance, provided not too tight and room is cool enough.
HL▶ 1:19:10CaveatsMask covers glabrous skin on face; if room too warm can cause overheating wakeupsCertaintyhedgedrecommendationEye mask if environment is bright, provided room is cool enough -
In a protocol
Elevate feet/end of bed by 3-5 degrees to enhance glymphatic washout and sleep depth.
HL▶ 1:20:20DosageElevate foot end by 3-5 degreesCaveatsAcid reflux sufferers should do opposite (elevate head)CertaintyexplicitrecommendationElevate feet 3-5°; reverse if acid reflux -
In a protocol
Apply medical tape over mouth at night to force nasal breathing, which reduces snoring and sleep apnea.
“Put some medical tape over your mouth and force yourself to nose breathe
HL▶ 1:22:20DosageSmall piece of medical tape across mouth before sleepCertaintyexplicitstrong endorsementMouth taping for nasal breathing during sleep