What protocols are recommended for improving sleep?


For improving sleep, the Huberman Lab recommends several protocols:

  1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day. Regularity anchors your sleep and improves both quantity and quality 1.

  2. Create a Dark Environment: Dim down the lights in your home by 50% in the last hour before bed. This supports the natural production of melatonin, which helps induce sleep 1.

  3. Temperature Control: Keep your bedroom cool, as a lower temperature facilitates the onset of sleep 2.

  4. Managing Bad Sleep Nights: If you have a night of poor sleep, resist the urge to change your sleep schedule the next day. Avoid napping, sleeping in, or going to bed earlier than usual, as this can disrupt your sleep rhythm and make it harder to fall asleep the following night 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. Stimulus Control and Sleep Efficiency: If struggling with insomnia, limit your time in bed to enforce a more efficient sleep pattern. This is part of Cognitive Behavioral Therapy for Insomnia (CBTI) which involves training the brain to be more sleep-efficient by potentially reducing the sleep window initially 4.

  6. Exercise: Regular physical activity improves the electrical quality of your deep sleep 2.

By incorporating these protocols into your routine, you can significantly improve your sleep quality.


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