What protocols are recommended for improving sleep?

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Ask Huberman Lab · Accepted Answer

For better sleep, prioritize consistent timing and a sleep-friendly evening routine:

Keep a steady schedule: Go to bed and wake up at roughly the same time every day, including weekends; regularity helps anchor the circadian clock and supports sleep quality and quantity.
Dim the evening environment: In the hour before bed, dim at least half of the lights; darkness supports melatonin’s regular timing of sleep onset.
Wind down gradually: Build in a relaxing routine—such as reading, meditation, light stretching, or listening to something calming—rather than expecting to fall asleep immediately after getting into bed.
Make the bed a sleep cue: Reserve the bed for sleep and sex, rather than other activities, to strengthen its association with sleep.
If you wake and can’t return to sleep: Try a body-based relaxation practice such as NSDR, yoga nidra, or long-exhale breathing instead of struggling with anxious thoughts.
For persistent insomnia, seek guided CBT-I: A clinician can tailor treatment; bedtime rescheduling (formerly sleep restriction therapy) is described as a key CBT-I tool and should be done with supervision, particularly if driving or operating machinery.

The broad priorities are consistency, a gradual transition to bed, and using targeted support rather than spending extra time awake in bed.