Arjun Khemani

Ben Greenfield

sean m

Ben Greenfield's Evening Routine for Better Sleep

 Shiv

Manoj Radhakrishna

James Pierce

Airchat

Naval

Thamir

nobal

Pau Oliver

Kyle Barber

harsh natuskar

Julius

 What does your evening routine look like?

 So, like, how do you separate your work day from the end of the day?

 And how do you wind down? What do you do for, like, light exposure?

 That kind of thing. And then sleep, obviously.

 My evening routine usually starts at about 7, gathering 

 the family to discuss a book that we discussed before dinner,

 having dinner that we all usually pitch in and make together.

 During dinner we generally are playing games, play lots of games.

 I do wear blue light blocking glasses and I'm careful about screen exposure at night.

 And then after dinner we'll usually read a story or play 

 some music or pray or meditate or just do something relaxing.

 And then what I do is I fire up a PEMF mat 

 I sleep on top of, made by Dr. William Pollack.

 It's called the Body Balance Mat. And I diffuse some essential 

 oils, usually lavender or rose to change the scent in the room.

 Olfactory is important for allowing you to relax and sleep a little bit better.

 And then I put a little topical magnesium on to relax my muscles.

 And I of course have the shades all drawn, the blackout curtains.

 I only have red incandescent lights in the bedroom, so the bedroom's already red.

 I put on some kind of an app with my phone 

 in airplane mode to block out external noises.

 I like one called Sleep Stream. There's another one called New Calm 

 that works really well that I tend to like a little bit more when I travel.

 Very calming sounds. And then I have been using more 

 often red light therapy to relax my brain before bed.

 There's a device called the V-Light that can help with sleep.

 There's another one called the Neuronic Helmet.

 There's another newer company called MitoRed. And red light seems to 

 be really, really nice for letting you sleep a little bit more quickly.

 Like I mentioned in the supplements thread, I've 

 already taken at that point Qion Sleep, a little bit of CBD.

 I'm using the Element Health CBD right now, full spectrum CBD.

 And then a little bit of magnesium, or not magnesium, melatonin.

 And so that's my sleep stack. And at that point I put 

 on a sleep mask and roll over and usually pray and talk 

 and pillow talk for about 5 or 10 minutes with my wife.

 And then fall asleep. And if I wake up in the wee hours of the morning, 

 that usually means I need a little bit of inhibitory neurotransmitter release.

 So I'll apply a little bit of GABA cream, a great cream called Somnium.

 Or I'll take an extra dose of Qion Sleep, which 

 has some GABA precursors in it, and fall back asleep.

 And then I wake without an alarm clock naturally, typically sometime around 5 or 5.30 a.m.

 And usually my bedtime is around 9.30 p.m.

 And then I also, usually after lunch, will do a quick siesta.

 But I'll do that in the hyperbaric chamber because I 

 like to get a little bit of oxygen in the middle of the day.

 And I think that if you have a soft shell 

 hyperbaric chamber, I have one from HBOT USA in my basement.

 It's a game changer to let you sleep a little bit in the 

 of the day if you want to and get oxygen all at the same time.