Evening Wind-Down (Critical Period 3)
Behaviors from late evening through the night to facilitate sleep onset and maintenance: avoid bright light, use temperature to drop core body temp, and create a cool sleeping environment.
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
4-
In a protocol
View sunlight at low solar angle (sunset time) to anchor circadian clock and inoculate against negative effects of nighttime artificial light.
“get some sunlight in your eyes in the late afternoon and evening hours
HL▶ 53:20Dosage5-10-30 min at sunset depending on cloud coverCaveatsDoesn't fully offset late-night artificial lightCertaintyexplicitrecommendationView sunset/low-solar-angle light to anchor evening clock -
In a protocol
Avoid bright artificial lights of any color, especially overhead lights, between 10pm and 4am to protect circadian rhythm and melatonin.
“avoid bright artificial lights of all colors... between 10 p.m. and 4 a.m.
HL▶ 59:50DosageBetween 10pm-4am; dim lights, use low-placed lamps, candlelight or moonlightCertaintyexplicitstrong warningAvoid bright artificial light 10pm-4am -
In a protocol
Take a hot bath or sauna in the evening for ~20-30 min to trigger compensatory drop in core body temperature that facilitates sleep.
“a nice hot bath or a sauna... in the evening
HL▶ 1:04:30Dosage20-30 minutes, then cool/warm showerCaveatsDon't stay in too longCertaintyexplicitrecommendationHot bath/sauna in evening to trigger compensatory core temp drop -
In a protocol
Lower bedroom temperature by ~3°F and layer blankets as needed for optimal sleep depth.
“drop the temperature in that sleeping environment by at least three degrees
HL▶ 1:06:00DosageDrop ≥3°F; use fan, open window, or temperature-controlled mattress coverCertaintyexplicitstrong endorsementCool sleeping environment, drop temperature ≥3°F