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Wind Down for 30–60 Minutes Before Sleep
Spend the last 30 to 60 minutes before sleep actively winding down with low-stimulation activities like listening to music, dimming lights, and calming the body. The goal is to lower arousal and heart rate so you fall asleep more easily and wake feeling more refreshed.
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“I was telling my girlfriend the other day like um we'll just say for the hour or so before sleep to just like listen to music, have the lights dim, just like really relax. Or maybe the 30 minutes before sleep, just really relax.”
huberman · Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard · Dec 15, 2025 · 2:06:19 · open ↗
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