What protocols are recommended for improving sleep?


To improve sleep quality, several protocols ranging from basic hygiene to more advanced strategies are recommended:

  1. Consistency and Regularity: Prioritize going to bed and waking up at the same time every day, regardless of weekdays or weekends. This consistency helps to anchor your sleep and improve both the quantity and quality by training your brain for regular sleep timings 1.

  2. Controlled Exposure to Light: Dim your lights by at least 50% in the hour before bedtime. This reduction stimulates melatonin production, facilitating easier onset of sleep 1.

  3. Temperature Regulation: Maintain a cooler room temperature as it supports the increase in deep non-REM sleep, which is essential for quality sleep 2.

  4. Cognitive Behavioral Therapy for Insomnia (CBTI): CBTI's key component is 'bedtime rescheduling' to reduce the amount of time spent in bed initially, improving sleep efficiency before gradually returning to a normal duration 3.

    Sleep Hygiene Basics

    Matthew emphasizes the importance of regular sleep patterns and darkness for optimal sleep quality. Consistent bedtime routines and dimming lights before sleep can significantly improve sleep onset and duration.

    Huberman Lab

    Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series
  5. Advanced Tools and Devices:

    • WHOOP: A fitness wearable that tracks daily activity and sleep, providing personalized recommendations 4.
    • Meditation Apps: For instance, Waking Up app offers various meditation and yoga Nidra protocols that can effectively reduce anxiety and improve focus. Meditation has been shown to assist in enhancing sleep quality 4.
  6. Avoidance of Compensation: After a poor night's sleep, avoid going to bed earlier or sleeping in later, and steer clear of increasing caffeine intake or taking a nap. This helps in preserving the natural adenosine build-up, essential for sleep pressure 5.

These steps are components of a comprehensive approach to improving sleep that has been discussed extensively in the by experts like and . For the best results, it is advisable to integrate these protocols systematically into your daily routine.


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