Dr. Andrew Huberman is a professor at Stanford University and a renowned expert in neurobiology who has dedicated his career to unraveling the complexities of the human brain. Similarly, he is also renowned for his unique approach to daily routines, particularly his evening practices aimed at optimizing health and well-being. Dr. Huberman’s evening routine includes specific habits to improve sleep quality and mindfulness techniques for relaxation. Whether you are interested in neuroscience or want to enhance your nightly routine, Dr. Huberman’s approach offers valuable insights from a leading mind in the field.
In this article, we will provide you with the fascinating evening routine of Andrew Huberman, exploring how he winds down after a day of intense intellectual engagement and scientific discovery.
1:00 P.M.
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First Meal
Dr. Andrew Huberman practices intermittent fasting. He usually fasts for 12 to 16 hours and has his first meal early afternoon. This intermittent fasting helps to enhance cognitive functions like concentration and problem-solving abilities by directing the body’s energy to processes other than digestion.
He often prefers to eat a low-carb meal with meat and vegetables, but may add carbs like rice or oatmeal after intense exercise. This low-carb meal helps to maintain a steady level of energy without the spikes and crashes often associated with higher carb intake. This balanced energy supply encourages sustained focus and mental endurance, crucial for productivity and cognitive tasks.
3:00 P.M.
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Yoga Nidra
Dr. Huberman will do another 10-30-minute Yoga Nidra session if he still feels unrested. He said, “There are some interesting data published showing that these yoga nidra meditations if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.”
6:30 P.M.
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Evening Cardio
Dr. Huberman performs evening cardio at around 6:30 pm. He said cardio workouts are more beneficial to perform in the evening instead of weight training. However, he also emphasizes the importance of doing what feels comfortable for you. Similarly, he also mentions that the morning routine also has a potential advantage and saving cardio for the evening.
Also Read, Interesting Morning Routine of Andrew Huberman
7:00 P.M.
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Evening Meal
Andrew eats his evening meal just 3-4 hours before bedtime. He suggests avoiding eating too much meat before bed to avoid long gastric clearance.
Andrew prefers to eat foods that are rich in starch for his last meal of the day as they help him sleep better. Starchy foods such as pasta, rice, potatoes, etc. make it easier to fall asleep and increase levels of serotonin and tryptophan in the body. Serotonin leads to a stabilized mood and promotes good sleep whereas tryptophan is a crucial building block for hormones like melatonin and serotonin.
Similarly, including vegetables, he sometimes adds some lean protein such as tuna or salmon in his evening meal. He reduces half the amount of carbohydrates if he’s not doing as much exercise. He avoids eating too much meat before bedtime because it can disturb his sleep quality. Meat takes longer to digest which may contribute to poorer sleep.
9:30 P.M.
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Preparing For Sleeping
Dimming lights: Lowering light levels in the evening creates a cozy atmosphere as well as signals to the brain that it’s time to start winding down for sleep. Lowering the light, especially blue light, aids reduce the suppression of melatonin, the hormone that promotes sleep, making it easier to fall asleep.
Relaxing Evening Activities: Engaging in calming activities like reading a book or listening to soothing music helps to relax and also prepare the mind for rest. These activities gently signal to the brain that it’s time to slow down and transition into sleep mode. A good sleep or peaceful night’s rest is essential for cognitive function and overall well-being.
10:30 P.M.
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Sleep
Dr. Huberman sleeps around 10:30 P.M. He mentions that sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer. It’s no surprise that his entire routine is geared towards optimization.
Here Are Some Sleep Supplements Suggested By Dr Andrew Huberman.
- Magnesium Threonate (145 mg)
- Theanine (100-400mg)
- Apigenin (50mg)
Andrew starts with one supplement (or none) and then adds more one at a time if needed. He said some people don’t need any supplements while others might prefer teanine over magnesium or Vice Versa. He suggests finding what works best for you. He uses supplements from Momentous for all of the above.
He also said,
“So every third or fourth night, I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack that I talked about before. So I’m taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.”
Watch The Video Below To Know More About His Entire Evening Routine
Andrew Huberman has discussed his habits for eating, exercising, and preparing for sleep in the video titled “Andrew Huberman Reveals His Entire Evening Routine”. He has explained that he fasts until around 11 a.m. and eats low-carb meals and snacks during the day, followed by an evening meal with more carbs, such as pasta or rice.
Moreover, he has also discussed on optimizing sleep using supplements like magnesium, apigenin, and theanine to improve sleep quality. He highlighted the importance of behavioral strategies for better sleep, including turning on lights if you wake up during the night. Generally, the video offers valuable info or awareness into Huberman’s routine and sleep tips.
Frequently Ask Question
What time does Andrew Huberman go to bed?
Andrew goes to sleep right about 10 p.m., gets into bed at 9.30, and falls asleep by about 10.30
What does Andrew Huberman eat in a day?
He consumes food sources that are minimally processed, primarily quality proteins, complex carbohydrates, and nutrient-dense vegetables.
You May Also Like To Read, Diving into REM: Understanding its Significance and 7 Strategies for Enhancing Your REM Sleep
