My Evidence-Based Sleep Routine

Evidence-Based Sleep Routine

Ali Abdaal shares nine habits he uses to improve sleep and feel more rested. He emphasizes that the routine doesn’t need to be followed perfectly—and that stressing over a specific number of sleep hours can itself make sleep harder.

• Aim for enough sleep: Most healthy adults do well with roughly 7–9 hours a night. Experiment to find the amount that leaves you feeling well-rested and productive.
• Keep a consistent sleep schedule: Go to bed and wake up at similar times each day, including weekends. A steady schedule can help align the body’s sleep drive with bedtime. Helpful tactics include setting a regular wake-up alarm, planning social events earlier when possible, and not forcing yourself to stay up when you feel sleepy.
• Get morning sunlight: Try to go outside soon after waking. The video suggests around 10 minutes on a bright day, and longer when it’s cloudy or overcast. Morning light helps set the body clock and supports alertness during the day and sleepiness later.
• Exercise when it suits you: Morning exercise may support daytime alertness and nighttime sleep, but Abdaal prefers a morning walk because gym sessions leave him groggy. The takeaway is to find a form and time of activity that works for you.
• Time caffeine carefully: Abdaal delays coffee for about an hour after waking and generally avoids caffeine after 2–3 p.m. Caffeine sensitivity varies, so notice how timing affects your sleep. The video cites more conservative cutoffs of 8–12 hours before bedtime.
• Get some evening sunlight: A short period outdoors before sunset may provide another light cue for the body clock and reinforce a regular sleep-wake rhythm.
• Reduce bright light at night: Abdaal tries to limit artificial light in the evening, especially bright screens close to bedtime. He suggests dimming screens, using warm or night-mode settings, and favoring low-positioned lamps over overhead lighting.
• Don’t worry about a brief alertness spike: Feeling more awake about an hour before your usual bedtime can be normal. He recommends sticking to calming routines, such as reading, rather than treating it as a sign that something is wrong.
• Keep the bedroom cool: A cooler room may make it easier to fall and stay asleep. Options include lowering the thermostat, opening a window, or using a fan. A hot shower or bath before bed may also help some people.

Presenters and Sources Mentioned

• Presenter: Ali Abdaal
• Andrew Huberman and the Huberman Lab podcast
• Matthew Walker, author of Why We Sleep
• A 2015 sleep-duration recommendation from the American Academy of Sleep Medicine and the Sleep Research Society
• A 2018 study published in Cell
• Ali’s health coach
• The founders of Eight Sleep, mentioned in connection with a podcast interview