What protocols are recommended for improving sleep?


To improve sleep, the following protocols are recommended on the Huberman Lab podcast by and :

  1. Regularity: Go to bed and wake up at the same time every day, including weekends. This consistency anchors your sleep schedule and enhances both the quality and quantity of sleep 1.

  2. Optimized Bedroom Environment:

    • Darkness: Dimming lights before bedtime helps signal your body that it's time to sleep.
    • Cool Temperature: Keeping the bedroom cool is conducive to better sleep.
  3. Limited Time in Bed: If struggling with sleep, limiting time in bed can force the brain to sleep more efficiently. This approach is part of Cognitive Behavioral Therapy for Insomnia (CBTI), which uses techniques like bedtime rescheduling to improve sleep 2.

  4. Physical Activity and Nutrition: Regular exercise and careful timing of meals can enhance sleep quality 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. NSDR Protocols: Non-sleep deep rest, such as meditation or hypnosis (e.g., using the Reverie app), can aid in falling asleep and improving sleep quality 4.

  6. Avoid Sleep Anxiety: Being overly rigid about sleep schedules can lead to sleep anxiety. It's essential to find a balance that works for you and reduces stress 4.

All these protocols contribute to optimizing sleep, enhancing mental and physical health.


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