David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

August 27, 2026

27 Aug 2026 · 1 min

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In this solo segment, Dr. David Perlmutter shares two practical habits that form his wind‑down routine and improve sleep hygiene. First, he enforces a strict caffeine curfew, avoiding caffeine after 2 PM and often cutting it off by noon, because late‑day caffeine makes him feel fatigued later and disrupts his sleep. Second, he schedules his workouts for the morning, noting that exercising in the afternoon or evening tends to impair his ability to fall asleep. He presents these as simple, actionable tips that viewers can adopt to boost daytime energy and achieve better nighttime rest.

Chapters

What do I do to wind down? Perhaps the most important thing that I do is I honor my caffeine curfew. That is to say, I don't have caffeine after 2 PM. And actually, nowadays, I'm actually limiting that most of the time to noon as well. I find that I get tired in the day when I've had caffeine later in the day, and also note that it affects my sleep as well. So for me, job one is to reduce caffeine consumption after hours. I think the next most important thing I do is exercise in the morning. I find when I exercise later in the afternoon or evening that I don't sleep as well. So 2 important tips that actually may work for you as well.