Evening Routine

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Evening Routine

How I wind down.

Bedtime Routine

How I prepare for restful sleep.


The overall picture.

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Evening Routine

My evenings begin with dinner, which I typically eat close to the hour of sunset every day. This means my dinner time shifts throughout the year according to the earth’s position in relation to the sun.

After dinner, I will take a walk around the block with my girlfriend, as we do after every meal. Then, I put on blue light blocking glasses until I go to sleep.

On weekdays, I will then spend an hour on personal development activities. These include:

  • Language learning
  • Non-fiction reading
  • University classes

Then, I will wind down the night by enjoying an hour of TV with my girlfriend. During this time, I may sit in my massage chair depending on how my body feels. Whether I sit in the massage chair or not, I typically utilize electronic muscle stimulation while watching TV.

On weekends, if I have nothing else going on, I’ll go straight to relaxing after dinner.

Bedtime Routine

After relaxing for an hour or two, depending on the day, I will start winding down and get ready for bed. During this time, I will log quantified-self data and update my to-do list.

If I’m amped up for some reason or have an important event the next day and I want to make sure I have a great night of restful sleep, I will take the following supplements:

  • Doc Parsley Sleep Remedy
  • Life Extension Melatonin 6 Hour Timed Release
  • Onnit New Mood
  • Super Speciosa High Potency CBD Oil Tincture

However, my routines typically allow me to naturally sleep restfully, so sleep supplementation is rare (1-2x per month) unless I am traveling.

I generally get in bed around three hours after dinnertime every day. So, this time also shifts throughout the year according to the earth’s position to the sun.

I wear wax earplugs and a sleep mask that has earphones built in. I will think of something that made me happy that day, take four 4-7-8 breaths, and then listen to a sports talk podcast and typically fall asleep within 15 minutes. (Yes, I can hear the audio through my earplugs).

Evening Routine Strategy

I will write something here.

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