What protocols are recommended for improving sleep?


Here are some recommended protocols for improving sleep as discussed by and Dr. Matthew Walker on the :

  1. Consistency: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. This helps anchor your sleep and improve its quality 1.

  2. Temperature Management: Keep your sleep environment cool, ideally around 67 degrees Fahrenheit. Cooler temperatures help reduce your core body temperature, which is essential for falling asleep and staying asleep 2.

  3. Avoid Compensation after Bad Sleep: If you've had a night of poor sleep, try not to sleep in later than usual, increase your caffeine intake, or nap during the day. These actions can disrupt your sleep patterns and lead to further sleep issues 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
  4. Limit Time in Bed: If struggling with sleep, limit your time in bed. This helps train your brain to associate the bed with sleep only and improves sleep efficiency 4.

  5. Reduce Exposure to Light: Dim down lights in your home an hour before bed to enhance the release of melatonin, which helps induce sleep 1.

  6. Cognitive Behavioral Therapy for Insomnia (CBTI): This therapy involves various strategies to improve sleep, such as sleep restriction therapy, which restricts the amount of time spent in bed to "force" more efficient sleep 4.

  7. Mindfulness and Disengagement: Practice activities that distract your mind from anxiety and stress before bed, such as meditation. This helps prevent negative thought cycles that can disrupt sleep 5.

These methods combine both conventional and unconventional approaches to optimize sleep efficacy and quality.