Evening Wind-Down Routine

Evening Wind-Down Routine

Recommended Frequency:

Every day

9 Evidence-Based Tips for Better Sleep

Inspired By Creator

Ali Abdaal Archive@aliabdaal_archive

This is an automated archive of Ali Abdaal Archive video content. Not affiliated with or endorsed by the original content creator. For original videos, please visit the official channels.

Inspired By Guest

Andrew Huberman, Professor Archive@hubermanlab_archive

This is an automated archive of Andrew Huberman, Professor Archive video content. Not affiliated with or endorsed by the original content creator. For original videos, please visit the official channels.

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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Evening Sunlight Exposure
Reduce Artificial Light Exposure
Prepare Sleep Environment
Evening Sunlight Exposure

Evening Sunlight Exposure

5:00 PM 15m

Get exposure to natural evening light to help regulate your circadian rhythm.

Reduce Artificial Light Exposure

Reduce Artificial Light Exposure

8:00 PM 120m

Minimize exposure to bright artificial lights in the evening to promote natural melatonin production.

Prepare Sleep Environment

Prepare Sleep Environment

9:00 PM 15m

Create an optimal sleep environment by adjusting room temperature and using appropriate bedding.

What You'll Get
  • 💪
    Circadian Rhythm Regulation
    Evening sunlight exposure helps reinforce your body's natural sleep-wake cycle.
  • 💪
    Enhanced Melatonin Production
    Reducing exposure to bright artificial light in the evening helps your body produce melatonin naturally, promoting better sleep.
  • 💪
    Improved Sleep Quality
    A cool sleeping environment helps your body achieve the temperature drop necessary for deep, restful sleep.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Morning Brew newsletter

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Feel-Good Productivity book

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YouTube channel growth course

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Weekly Productivity Insights newsletter

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