What protocols are recommended for improving sleep?


To improve sleep quality and establish good sleep routines, several protocols are recommended:

  1. Maintain Consistent Sleep Schedules:

    • Go to bed and wake up at the same time every day, including weekends.
    • Regularity helps stabilize sleep by anchoring your sleep-wake schedule, enhancing both its quantity and quality 1.
  2. Manage Light Exposure:

    • Dim household lights by 50% or more in the hour before bed to encourage sleepiness.
    • Limit exposure to blue light from screens, as it can interfere with melatonin production 1.
  3. Avoid Compensatory Behaviors After a Bad Night’s Sleep:

    • Do not oversleep the next morning, go to bed earlier than usual, increase caffeine intake, or take naps during the day. These behaviors can disrupt your natural sleep rhythm and worsen sleep issues 2.
  4. Exercise Regularly:

    • Regular physical activity enhances the quality of deep sleep, though it is best to avoid vigorous exercise close to bedtime 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. Optimize Bedroom Environment:

    • Keep the bedroom cool, quiet, and dark.
    • Invest in a comfortable mattress and pillows.
    • Remove electronics and clutter that might distract from sleep 3.
  6. Consider Cognitive Behavioral Therapy for Insomnia (CBTI):

    • If experiencing sleep issues, this therapy can help by limiting time in bed, thereby increasing sleep efficiency 4.
  7. Use Technology and Tools Where Appropriate:

    • Tools like WHOOP for sleep tracking and apps like the 'Waking Up' meditation app can provide valuable feedback and routines to improve sleep quality 5.

Always consult with a healthcare provider or a sleep specialist when significantly altering your sleep habits or if experiencing persistent sleep issues. These practical steps can help guide you toward achieving better sleep health.


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