Morning light exposure, a 10-hour feeding window, red lights after dark, orange screens, a cool dark room, and a consistent bedtime (8:45-9:15 PM) are key components of the speaker's nighttime routine for optimizing sleep.

“in summary i wake up light in the eyes no contacts earth on the ground earth in the ocean well feet in the ocean whole body in the ocean exposure to bright sunlight during the day every day 10 hour feeding window based on when i start eating and when i finish eating you guys know what i eat those are separate videos red lights after dark cool dark room one hour before i sleep electronics are off all my screens are orange all the lights in the house are red yes it's strange but it works go to sleep at about the same time every night 8 45 to 9 15 and cool dark room with a cooling pad on the bed and very dark dark curtains as much as i can get i don't want to be able to see my hand in front of my face when i am in the room before i go to sleep so that is my nighttime routine”