AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

Light Exposure

Managing evening light exposure is crucial for better sleep quality. Andrew Huberman suggests using red lights to reduce blue light exposure, which can help decrease cortisol levels and promote sleepiness 1. He emphasizes the importance of getting some sunlight in the afternoon to adjust the sensitivity of neurons in the retina, which can protect against bright artificial lights later in the evening 2.

Getting some sunlight in your eyes before the sun goes down can offset melatonin reduction by about 55%.

--- Andrew Huberman

Additionally, dimming lights in the evening and using red bulbs can create a mellow environment conducive to sleep 3.

   

Wakefulness

For those struggling with nighttime wakefulness, Andrew Huberman offers several strategies to improve sleep continuity. He recommends long exhale breathing, progressive body relaxation, and using the Reverie app for self-directed hypnosis to help fall back asleep 4. Regular practice of non-sleep deep rest (NSDR) or yoga nidra during the day can also be beneficial 5.

Relaxing is a skill that you can enhance in hypnosis, such as with Reverie.

--- Andrew Huberman

Huberman advises against checking the time if you wake up at night, as it can hinder falling back asleep, and suggests limiting fluid intake before bed to avoid disruptions 6.