What are effective evening routine protocols for better sleep?

To foster better sleep through evening routines, Andrew Huberman recommends several protocols that can be easily incorporated:

1. Afternoon Light Exposure: Step outside in the afternoon for 20-30 minutes to get natural light. This can help align your circadian rhythm by reducing your eyes' sensitivity to light later in the evening, which can aid in sleep 1.

2. Evening Light: Try to get some sunlight before it sets, even if it's only for 5-10 minutes. Acquiring sunlight in your eyes during the late afternoon adjusts the sensitivity of retina neurons, protecting against the negative effects of artificial lights in the evening 2.

3. Avoid Bright Light at Night: Minimize exposure to bright and especially overhead lights from 10:00 p.m. to 4:00 a.m. This will help facilitate falling asleep and maintain good sleep throughout the night 3.

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     Afternoon Light Benefits

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     Evening Light Benefits

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     Evening Light Benefits

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     Sleep Strategies Uncovered

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     Circadian Rhythm Hacks

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     Sleep Tips Unlocked

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4. NSDR Protocols: Implement non-sleep deep rest (NSDR) protocols if needed, such as clinically tested free hypnosis for sleep from Reverie Health 4. These tools help in turning off thoughts and promoting a calm state conducive to sleep.

5. Red Light in the Evening: Utilizing red lights in the evening can help with the transition to sleep due to their lower impact on melatonin suppression 5.

6. Meal and Social Engagement Timing: Aligning your evening routine with local meal schedules and social activities can help adjust your circadian rhythm to local time, particularly when traveling 5.

7. Sleep Environment: Reserve your bed strictly for sleeping and sexual activity to help condition your brain to associate the bed with sleep; this can reduce insomnia and improve sleep onset 6.

Incorporating such practices can significantly contribute to improved sleep quality. It's important to customize these guidelines to fit personal routines and needs.