My Evening Routine for Optimal Sleep & Recovery
Dr. Jockers Functional Nutrition
Dr. Jockers
4.8 • 688 Ratings
🗓️ 8 October 2025
⏱️ 24 minutes
🧾️ Download transcript
Summary
In this episode, Dr. Jockers shares his personal evening routine designed to optimize sleep and brain detoxification. You'll learn how proper sleep plays a crucial role in flushing out metabolic waste and supporting long-term brain health. A healthy evening routine is key to preventing neurodegenerative conditions like Alzheimer's and dementia.
Dr. Jockers discusses the importance of stabilizing blood sugar through your evening meal, which directly impacts your ability to sleep soundly through the night. You'll hear why protein, healthy fats, and nutrient-dense meals are essential for setting the stage for restful sleep and enhanced recovery.
Discover the power of simple practices like limiting blue light exposure, using red light bulbs, and practicing good sleep posture. Dr. Jockers reveals how these small changes can significantly improve the quality of your sleep and set you up for optimal energy and mental clarity the next day.
In This Episode:
00:00 The Benefits of Reading for Better Sleep
00:17 Introduction to My Evening Routine
03:54 Understanding the Glymphatic System
05:36 The Importance of a Blood Sugar Stabilizing Evening Meal
07:58 Post-Meal Movement and Light Exposure
09:43 Creating a Sleep-Friendly Environment
11:02 Nighttime Routine and Electronics Curfew
12:48 The Role of Herbal Teas and Reading
16:17 Optimizing Sleep with PEMF Mats and Room Conditions
20:20 The Importance of Sleep Posture
23:09 Conclusion and Final Thoughts
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"If you eat too close to bedtime, your food ferments instead of fuels — setting you up for poor sleep and poor health."
~ Dr. Jockers
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Transcript
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| 0:00.0 | Reading actually has been shown in different studies to really help support good sleep. |
| 0:05.2 | In fact, there was one big study. |
| 0:06.9 | It's called the Reading Trial. |
| 0:08.3 | And it was done in 2021. |
| 0:09.6 | And they showed that 42% of participants reported better sleep when they read before bed. |
| 0:16.7 | Well, welcome back to the podcast. |
| 0:18.6 | Today I'm talking about my personal evening routine. What I do at night for optimal sleep and recovery, you guys are going to see my routine. This is something I take real seriously because I need to sleep great in order to have great energy the next day. I want to make sure my brain is able to detoxify all the metabolic waste. |
| 0:40.5 | And that's going to help prevent neurodegenerative conditions. |
| 0:46.8 | It's also going to help me perform my best as a husband, father, businessman, health researcher. |
| 0:48.9 | In every role of my life, it's going to help me. |
| 0:55.1 | And so I want to help you so you can understand how to optimize your sleep and your recovery as well. |
| 1:01.5 | And of course, if you want anything from a natural health perspective, Dr.jockers.com is the website to go to the best website when it comes to articles and infographics on every major health topic. |
| 1:09.4 | We've got a great article where I break down my evening routine, |
| 1:12.1 | in fact, so you can find that there. But any major health topic you're looking for, |
| 1:16.8 | my website, Dr.jockers.com, it has the best articles, the best infographics. So go ahead, |
| 1:22.3 | check it out, browse around, type in the search box, whatever you're looking for. And you'll |
| 1:26.5 | find it. And of course, take a moment and leave us a five star review as well, wherever you're listening to this podcast. |
| 1:32.7 | Apple iTunes is a great place to listen and to leave reviews. In fact, here is a great one from |
| 1:38.5 | Dr. Rob. It says, top tier, this is my go-to podcast to hear a well-respected perspective on cutting-edge health |
| 1:46.8 | optimization practices. Well, thanks so much, Dr. Rob, for leaving that podcast review. And I encourage |
| 1:53.9 | you guys, if you're listening, getting value from this, go ahead and leave us a review that helps |
| 1:57.5 | us reach more people. So thanks so much for doing that. And let's go into this |
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