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RECON article title card: The Evening Wind-Down

RECON Renew: Evening Routine Series

The Evening Wind-Down Routine: Settings, Timing, Order

Nothing replaces sleep. The hour before it is yours to plan. This is the RECON evening wind-down routine: what to run, which settings, how long, in what order, and how it feels.

Woman lying on the RECON Renew PEMF Mat on a bed platform at night

"Training gets a plan. Your evening should too."

By the Numbers

35 to 40°C
RECON Renew heat setting for the evening session
90 min
Minimum gap between a full-spectrum red light session and bed
3 Hz
RECON Renew Wind-Down preset, the evening setting

The Routine

What the Evening Wind-Down Routine Is

The last hour of your day, run like a training block.

Training days run hot. Hard session, work, screens, a late coffee. Then most of us go straight from all of that to the pillow. The wind-down routine is the buffer: 30 to 60 minutes, same order, same settings, every night.

Lights low. Phone in another room. Boots on, then the mat, then the panel if you need it. It's downtime you schedule, the same way you schedule a rest interval. Nothing replaces sleep. This is how you show up for it.

A set block of 30 to 60 minutes before bed that runs the same way every night. Same start time, same order, same settings. The RECON version: compression, then RECON Renew on the 3 Hz Wind-Down preset at 35 to 40°C, then the Restore Red Light Sleep preset if you missed an earlier session. Lights low, phone in another room, then bed.
Most training days end the same way: hard session, screens, late caffeine, straight to bed. You plan every set and rep. The last hour of the day usually gets no plan at all. A wind-down routine gives it the same structure you give training, so it happens every night instead of when you remember.
Give it two weeks. Start at the same clock time each night, run the steps in the same order, keep the settings fixed. If you wear a tracker, log the routine next to it so you can see your own consistency. Miss a night, pick it back up the next one.
Pulsed electromagnetic field (PEMF) mats run on a frequency setting measured in hertz (Hz). For the evening, use the 3 Hz Wind-Down preset at 35 to 40°C for 20 to 30 minutes. RECON Renew runs on a 1 to 30 Hz dial in 1 Hz steps with four presets: 3 Hz Wind-Down for the evening, 8 Hz Unwind after training, 10 Hz Everyday before training, and 23 Hz Pre-Training saved for peak days. The goal isn't to force anything. It's a warm, steady session you run at the same time every night.
Yes, on the Sleep preset. It runs 630 to 670nm visible red only and switches NIR off automatically. Your main red light sessions belong earlier in the day: full spectrum before training (about 3 min per side, ~20 J/cm²) or the Muscle Recovery preset after training (about 10 min per side, ~55 J/cm²). Near-infrared (NIR, 810 to 1060nm) stays out of the last stretch before bed: finish any full-spectrum session at least 90 minutes before bed. The Sleep preset's NIR shutoff stays on. Don't override it.

See the protocol in action below, the full RECON Renew system breakdown

Read the Protocol →

Day vs Evening

Training-Day Settings vs Evening Settings

Toggle between the two to see which settings belong where.

Your day and your evening need different settings. Toggle to see which RECON Renew presets fit training days and which one runs the evening routine.

TRAINING DAY FULL OUTPUT: TRAIN, WORK, SCREENS BEFORE TRAINING 10 Hz Everyday preset AFTER TRAINING 8 Hz Unwind preset PEAK DAYS 23 Hz Pre-Training preset Match the preset to the session KEEP 23 Hz OUT OF THE EVENING
10 Hz Everyday: Before Training
23 Hz Pre-Training: Peak Days
8 Hz Unwind: After Training
3 Hz Wind-Down: Evening

Training days: 10 Hz before, 8 Hz after, 23 Hz saved for peak days

EVENING WIND-DOWN LIGHTS LOW, PHONE AWAY PEMF PRESET 3 Hz Wind-Down MAT HEAT 35 to 40°C warm and steady SESSION 20 to 30 minutes Same order, same settings, every night RECON RENEW 3 Hz WIND-DOWN PRESET
3 Hz Wind-Down: Evening
8 Hz Unwind: After Training
10 Hz Everyday: Daytime
23 Hz Pre-Training: Not Tonight

Evening: 3 Hz Wind-Down at 35 to 40°C, 20 to 30 minutes

From the field

Verified 5-star customer review from Wade dated March 11, 2026, on running the RECON PEMF mat and Restore Red Light panel together every morning.

Wade · Verified Customer · 03/11/2026
On running the RECON system: PEMF mat + Restore Red Light panel

The First Two Weeks

Make It Stick: The First Two Weeks

One good night is nice. The pattern is the point.

One routine night is a nice evening. Fourteen in a row is a system. For the first two weeks the goal isn't perfection. It's the same start time, the same order and the same settings, night after night, until you stop thinking about it.

Night 1 to 2: Learn the Order
Set the mat to the 3 Hz Wind-Down preset at 35 to 40°C. Boots first, then the mat. Put the phone in another room before you start. Expect it to feel like a lot of steps at first.
Days 3 to 5: Lock the Time
Pick a start time and hold it. Set an alarm for it if you need to. Keep the settings the same so the only decision left is to start.
Week 2+: Autopilot
The routine runs without a debate. Boots, mat, lights out. That's the point: a routine you don't have to talk yourself into.
When You Miss a Night
Travel, late games, life. Skip it, then start again the next night at the usual time. No catch-up sessions, no double sessions.

"Plan the last hour like you plan the first rep."

Two Approaches

No Plan vs a Wind-Down Routine

Lying down when you're done isn't a plan. It's the absence of one.

You plan sets, reps and rest intervals. Then the day ends with a phone in bed and no plan at all. A wind-down routine closes the gap with what already works in training: a set order, set times and set settings.

No Plan

Train hard → Straight to screens → Late coffee → Phone in bed → Lights out whenever → Same again tomorrow → repeat

Wind-Down Routine

Train hard → Activate / Circulate (compression) → RECON Renew 3 Hz Wind-Down → Restore Red Light Sleep preset (optional) → Lights low, phone away → Lights out on time → Same time tomorrow

"Train with a plan. Wind down with one too."

The Recovery System

RECON Renew and Restore Red Light: Two Tools, One Evening Routine

Two pillars. One evening order.

The evening routine runs on two pillars: RECON Renew for a heated PEMF session on the 3 Hz Wind-Down preset, and Restore Red Light on the Sleep preset if you missed an earlier session. Run them in order, at the same time each night.

RECON RENEW WIND-DOWN PRESET: 3 Hz
Primary: PEMF Mat

RECON Renew

Pick the setting. Lie back. Let it run.

RECON Renew runs pulsed electromagnetic fields on a dial from 1 to 30 Hz in 1 Hz steps, with four presets: 3 Hz Wind-Down, 8 Hz Unwind, 10 Hz Everyday and 23 Hz Pre-Training. For the evening routine, run the 3 Hz Wind-Down preset at 35 to 40°C for 20 to 30 minutes. The amethyst and tourmaline layer carries the far infrared heat, so the session feels warm and steady.

  • 3 Hz Wind-Down preset for the evening session
  • 35 to 40°C heat setting, warm and steady
  • 8 Hz Unwind preset for after training
  • 1 to 30 Hz dial in 1 Hz steps, plus four presets
  • 10 Hz Everyday before training, 23 Hz Pre-Training saved for peak days
20 to 30
Minutes: evening session on 3 Hz Wind-Down
3 Hz
Wind-Down preset for the evening routine
4
Locked presets + full 1 to 30 Hz manual control
RED ONLY NIR OFF RESTORE RED LIGHT: SLEEP PRESET
Secondary: Red Light Therapy

Restore Red Light

630 to 670nm red only. NIR off. The lightest session of the day.

The Sleep preset runs 630 to 670nm visible red light only and switches NIR off automatically. Your main sessions belong earlier: full spectrum before training, or the Muscle Recovery preset after training. Finish any full-spectrum session at least 90 minutes before bed. Missed both earlier sessions? Run the Sleep preset 5 min per side, 10 to 15 min total, after RECON Renew. It is the lightest session of the day by design.

  • Sleep preset: 630 to 670nm red only
  • NIR switches off automatically on the Sleep preset
  • Full-spectrum sessions belong before or after training
  • Evening option if you missed an earlier session
630 to 670
nm, red only on the Sleep preset
10 to 15
Minutes: evening session
NIR OFF
Automatic on Sleep preset

The Protocol

The Evening Wind-Down Sequence

Four steps. Same order every night.

Order matters. Timing matters. Run it in the same order as your post-training routine: compression, PEMF, red light. Then lights out. RECON tools don't replace sleep. They give the end of your day a routine.

Step 01: Activate / Circulate
Recovery Cycle · 15 to 30 min
Boots on, feet up. A steady compression session starts the routine and gets you off your feet after a long day.
Step 02: RECON Renew
3 Hz Wind-Down · 35 to 40°C · 20 to 30 min
Lie back on the heated mat on the 3 Hz Wind-Down preset. Lights low, phone in another room. It feels warm, steady and quiet. This is the core of the evening routine.
Step 03: Restore Red Light Optional Fallback
Sleep preset · 630 to 670nm only · NIR disabled · 5 min/side · 10 to 15 min total
Use only if you missed a pre-training or post-training session. Sleep preset, red only, NIR off. The lightest red light session of the day.
Step 04: Lights Out
Aim for 7 to 9 hours
Same time every night. Nothing replaces sleep. The routine just gets you to bed on schedule.

"Same order, same settings, same time. That's the whole system."

Non-Negotiable Rules

Three Rules That Lock the Protocol

The routine holds when the timing is respected. These three rules are where most people slip.

Rule 01: The 90-Minute NIR Cutoff
Run full-spectrum red light earlier in the day. Inside 90 minutes of bed, use the Sleep preset only. It switches NIR off automatically. Do not override it.
Rule 02: Evening PEMF Is 3 Hz Wind-Down
Evening sessions run on the 3 Hz Wind-Down preset. 8 Hz Unwind belongs right after training. The dial goes to 30 Hz, but 23 Hz Pre-Training and the top of the range are for training days. Keep them out of your last three hours before bed.
Rule 03: Nothing Replaces Sleep
RECON tools don't replace sleep. Get 7 to 9 hours. The routine is there to get you to bed on time, every time.

Red Light Timing

Red Light Timing: The Main Session Comes Earlier

Your main red light sessions happen before or after training. The Sleep preset is the evening backup.

Restore Red Light fits three spots in your day. Before training, run full spectrum, 3 minutes per side. After training, run the Muscle Recovery preset as the last step of your recovery routine. In the evening, the Sleep preset is the lightest session by design.

PM Post-Workout: The Main Session
Muscle Recovery preset · 10 min/side · ~55 J/cm²
The longest red light session of the day. Run it last, after compression and RECON Renew. Your main red light session.
AM Pre-Workout: Full-Spectrum Session
Full spectrum · 3 min/side · ~20 J/cm²
Short and early. Run it first, before RECON Renew and compression, then go train.
Evening: Backup Session Optional
Sleep preset · 630 to 670nm only · NIR disabled · 5 min/side · 10 to 15 min
Use this if you missed both earlier sessions. Red only, NIR off, after RECON Renew. Lightest session of the day by design.

"Get the main red light session in earlier. Use the Sleep preset if you missed it. Then go to bed."

Frequency Map

RECON Renew: Total Spectrum Control

Four locked-in presets. Full 1 to 30 Hz controller. 1 Hz precision. Total spectrum control is the selling point.

RECON Renew runs on a 1 to 30 Hz dial in 1 Hz steps. The four presets below are dialed-in starting points, and every setting in between is available. For the evening routine, use 3 Hz Wind-Down. The higher settings are for training days.

3 Hz Wind-Down
Evening · 35 to 40°C · 20 to 30 min
The evening setting. Heat on, lights low, lie back and let the session run. Feels slow and steady.
8 Hz Unwind Post-Training
After training · recovery routine
The post-training setting. Run it right after compression in your recovery routine. Slow and easy, a good place to land after a hard session.
10 Hz Everyday
Before training · daily use
The everyday setting and a good starting point for new users: start with the Pillow on 10 Hz Everyday for 20 to 30 minutes.
23 Hz Pre-Training
Peak days only · not in the evening
Saved for peak training days. Run it before the session, never as part of the evening routine.
Manual: 1 to 30 Hz
Full dial · 1 Hz steps
Every setting from 1 to 30 Hz is on the dial. The presets cover the routine; manual is there if you want it. Keep the top of the dial out of your last three hours before bed.

"1 to 30 hertz, one hertz at a time. The presets are dialed-in defaults. The total range is the point."

The Tool for This Protocol

RECON Renew: The Core of the Evening Routine

Heated PEMF on the 3 Hz Wind-Down preset. The step the whole routine is built around.

Pillar 02: Renew

RECON Renew

Heated PEMF mat with a 1 to 30 Hz dial in 1 Hz steps and four presets, including 3 Hz Wind-Down for the evening routine.

From $995
Shop RECON Renew See the Routine

Where This Fits

The RECON Human Performance System: Three Pillars, One Sequence

The evening is where the system comes together.

The evening routine uses all three pillars in the post-training order. Activate / Circulate starts it. RECON Renew is the core. Restore Red Light finishes it on the Sleep preset when you need it. Same order every night.

01
Activate / Circulate
Compression to start the routine. Boots on, feet up, 15 to 30 minutes.
02
RECON Renew
Heated PEMF on a 1 to 30 Hz dial. 3 Hz Wind-Down for the evening, 8 Hz Unwind after training.
03
Restore Red Light
Red light panels running 8 wavelengths. The evening routine uses the Sleep preset: 630 to 670nm red only, NIR off.
// RUNS THIS PROTOCOL

Renew PEMF Mat

6 coils, amethyst and tourmaline, far infrared to 70°C, negative ions. The frequency presets referenced above (3 / 8 / 10 / 23 Hz) run on this mat.

$995

See the lineup →

Own the Last Hour of Your Day.

Nothing replaces sleep. A routine gets you there on schedule. RECON Renew at 3 Hz Wind-Down with the heat on. Restore Red Light Sleep preset if you missed an earlier session. Same order, every night.

Shop RECON Renew

Life is the Adventure. The Body is the Vehicle.

Read This Next

Continue the Series

The four RECON Renew presets and when to run each.

Next in the series

PEMF Presets Explained: Wind-Down to Pre-Training

3 Hz, 8 Hz, 10 Hz, 23 Hz. Where each preset fits in a training week, and how to pick one.

→
// KEEP GOING
PEMF is not magic: how to use it like a recovery system →
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