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Unlocking Restful Nights: Dr. Andrew Huberman’s Evening Routine

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In this article, we delve into the world of renowned neuroscientist Dr. Andrew Huberman. Known for his groundbreaking work on brain function and behavior, Dr. Huberman has crafted an evening routine that’s more than just a sequence of actions; it’s a meticulously designed blueprint for enhancing sleep quality and overall health. This article unveils the secrets behind his routine, combining science-backed strategies with practical tips, to help you unlock the door to restorative sleep and wake up to a world of enhanced mental clarity and well-being.

Who is Andrew Huberman?

Meet Andrew Huberman, a neuroscientist whose insights into brain health and human behavior have captivated audiences worldwide. His approach intertwines scientific knowledge with practical life hacks, particularly in mastering the art of evening routines. Why are these routines so pivotal? They’re the secret sauce to restful sleep and overall well-being, setting the stage for a refreshed and focused tomorrow.

Andrew Huberman’s Evening Routine

Each of these aspects of Dr. Huberman’s routine is designed to optimize both mental clarity during the day and sleep quality at night.

Dietary Choices for Alertness & Focus

  • Fasting Until 11am: Delaying the first meal of the day until 11am can sharpen mental acuity. This practice of intermittent fasting is believed to enhance cognitive functions like concentration and problem-solving abilities, as the body focuses its energy on processes other than digestion.
  • Low-Carb Day Meals: Choosing low-carbohydrate foods throughout the day helps maintain a steady level of energy without the spikes and crashes often associated with higher carb intake. This steady energy supply supports sustained focus and mental endurance, crucial for productivity and cognitive tasks.
  • Evening Carbohydrates: Introducing carbohydrates in the evening meal has a strategic purpose. It’s more than just enjoying pasta or rice; it’s about leveraging these foods’ ability to lower cortisol levels. The reduction in this stress hormone at night aids in relaxation and prepares the body for a restful sleep, essential for cognitive restoration and mental clarity the following day.

Each of these dietary choices reflects a strategic approach to optimizing cognitive function and overall brain health, aligning with the latest understandings in nutritional neuroscience.

Behavioral Tools for Better Sleep

  • Dimming Lights: Lowering light levels in the evening is more than just setting a cozy ambiance. It’s a crucial signal to the brain, initiating the shift from wakefulness to sleep. By reducing blue light exposure, which is known to inhibit melatonin (the sleep hormone) production, dimming lights can significantly ease the transition into a restful state.
  • Screen Time Reduction: Cutting back on time spent with digital devices isn’t just about reducing eye strain. It’s a strategic move to decrease exposure to blue light, notorious for disrupting our natural sleep-wake cycle. By limiting screen time, especially in the hours leading up to bedtime, you support your body’s natural rhythm, enhancing the quality of sleep.
  • Relaxing Evening Activities: Engaging in calming activities such as reading a book or listening to soothing music is not just about relaxation; it’s about preparing the mind for rest. These activities serve as a gentle nudge to the brain, signaling that it’s time to slow down and transition into sleep mode. This can lead to a more peaceful night’s rest, which is essential for cognitive function and overall well-being.

These behavioral strategies are tailored to create an optimal environment for high-quality sleep, crucial for mental and physical health.

Supplements for Enhanced Sleep Quality

  • Magnesium Bisglycinate and Theanine: These two supplements work together like a dream team to enhance sleep quality. Magnesium Bisglycinate is known for its calming effect on the nervous system, helping to reduce stress and prepare the body for rest. Theanine, an amino acid found in green tea, complements this by promoting relaxation and improving the quality of sleep. Together, they create a serene state that makes drifting off into deep sleep easier.
  • Apigenin: This supplement is emerging as a powerful ally in the quest for deeper, more restorative sleep. Apigenin is believed to work by enhancing the depth and quality of sleep. It’s like having a personal sleep architect, designing a night’s rest that leaves you feeling more refreshed and rejuvenated in the morning.

By incorporating these supplements into his evening routine, Andrew Huberman utilizes a natural approach to optimize his sleep, essential for mental clarity and overall health.

Managing Nighttime Wakefulness

  • Turning on Lights: Huberman suggests an interesting tactic for resetting the brain’s sleep-wake cycle if one wakes up in the middle of the night. By turning on lights, it sends a signal to the brain, potentially helping to recalibrate the internal clock. It’s like giving the brain a gentle nudge to remember it’s still nighttime, aiding in a quicker return to sleep.
  • Insomnia and Anxiety Management: Huberman addresses common misconceptions around insomnia and sleep-related anxiety. He emphasizes the importance of applying specific strategies to manage these challenges. This could involve various techniques, ranging from mindfulness practices to cognitive-behavioral approaches, all aimed at creating a more conducive mental environment for sleep. It’s akin to having a toolbox for nighttime tranquility, helping to navigate the often-frustrating territory of insomnia with more ease and less stress.

Watch: Andrew Huberman Reveals His Entire Evening Routine

Watch this full interview of Andrew Huberman where he reveals his entire evening routine.

The video titled “Andrew Huberman Reveals His Entire Evening Routine” features Andrew Huberman discussing his evening routine, including his eating habits, exercise, and sleep preparation. He mentions fasting until around 11 a.m., having a low carbohydrate meal, snacks with low carbohydrates, and an evening meal with more starches like pasta or rice. He also shares insights into optimizing sleep, using supplements such as magnesium, apigenin, and theanine, which can improve the depth and quality of sleep. Huberman emphasizes the importance of behavioral tools in managing sleep and recommends turning on lights when waking up at night. Overall, the video provides valuable insights into Huberman’s evening routine and sleep practices.


Dr. Andrew Huberman’s evening routine offers a powerful template for enhancing mental clarity and promoting restful sleep. Through a combination of dietary habits, behavioral adjustments, and carefully chosen supplements, Huberman demonstrates how evenings can be transformed into a period of preparation for optimal brain function and overall well-being. This routine underscores the importance of aligning our habits with our body’s natural rhythms and needs. By adopting even a few elements of Huberman’s approach, individuals can experience significant improvements in sleep quality, mental focus, and daily performance, setting the stage for a healthier, more vibrant life.

Thus, Huberman’s routine is not just about ending the day on a good note but about setting up for success in the days to come.

Now that you know Dr. Andrew Huberman’s evening routine, it’s worth checking out his ultimate morning routine for optimal daily performance too!


This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making any significant changes to your health routine, especially if you plan to start a new supplement regimen. The content provided should not be considered as personalized medical advice. Individual health conditions and needs vary, so it’s essential to seek guidance from a qualified healthcare provider for your specific situation.

About the author
Grace Turner

Grace Turner

A wellness enthusiast and mindfulness educator residing in the beautiful community of Venice Beach, California. With a deep interest in running, mental health, and entrepreneurship, she proudly serves as the executive director of a statewide mental health nonprofit organization. Beyond her professional commitments, she is an avid wellness author, dedicated to promoting holistic well-being through her teachings and experiences.

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