Overview
The speaker details their evening routine, including meal composition, light management, behavioral practices, supplements, and sleep environment optimization, with specific guidance on timing, temperature, and sleep support strategies.
Evening Nutrition and Meal Timing
- Last meal is typically around 6:30–7:00 p.m., with more carbohydrates in the evening than proteins.
- Carbohydrate-rich dinners (e.g., pasta, rice, soups) help lower cortisol and facilitate sleep.
- Low-carb meals earlier in the day promote alertness and focus.
- Avoids excessive fluid intake before bed to reduce nighttime awakenings.
Evening Activities and Light Management
- Prefers activities like reading, music, and conversations over screen time.
- Begins dimming lights around 8–9 p.m. to prepare for sleep.
- Minimizes overhead lighting and screens in the evening.
- Keeps phone out of the bedroom or uses airplane mode if needed.
Sleep Preparation and Behavioral Tools
- Acknowledges a natural alertness peak about 90 minutes before usual bedtime.
- Uses non-sleep deep rest (NSDR) protocols, such as progressive relaxation, in the evening or after poor sleep.
- Reduces stimulating activities before bed; avoids problem-solving or arguments late at night.
Sleep Supplements
- Recommends magnesium threonate or bisglycinate (100–200 mg), apigenin (50 mg), and optionally theanine (100–400 mg), 30–60 minutes before bed.
- Supplements aid GABA release, promoting calm and sleep depth.
- Theanine not advised for those with night terrors or sleepwalking.
- Advises consulting a doctor, especially for those with heart conditions, before starting magnesium.
Sleep Environment and Temperature Regulation
- Keeps bedroom cool at night while using warm blankets, allowing limbs to extend to prevent overheating.
- Advises against sleeping with socks on to enable effective body heat dissipation.
- Suggests using sleep systems (e.g., Eight Sleep) at moderate temperature initially, then colder until early morning, and warmer near wake time to mimic outdoor temperature cycles.
Sleep Science Insights
- Notes a body temperature minimum occurs 2–3 hours before natural wake time, key for sleep-wake rhythm.
- Afternoon energy dip coincides with body temperature peak; nighttime sleep onset is aided by a temperature drop.
- Emphasizes subjective feelings of restfulness over strict reliance on sleep trackers.
- Defines insomnia by daytime sleepiness, not just nighttime awakenings.
Recommendations / Advice
- Prioritize behavioral strategies for sleep over reliance on supplements alone.
- Align sleep and environment practices with natural circadian and temperature rhythms.
- Evaluate supplement use with medical guidance when appropriate.