A nighttime routine including eating dinner early, using low blue light, engaging in non-electronic activities, and sleeping early supports circadian rhythm and testosterone.

“I eat dinner a few hours before I go to sleep to give it time to digest and after the sun has gone down I will turn all my devices to red light or low blue light modes both my phone and my computer if I'm even using them try to spend lots of time winding down listening to audiobooks meditating journaling writing without electronics and I go to sleep pretty early I often go to sleep at 8 30 because I get up at 5am to go surf every morning now this is my circadian rhythm because I live really close to”