What protocols are recommended for improving sleep?


To improve sleep, the recommends several protocols and strategies:

  1. Regular Sleep Schedule: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This regularity strengthens your sleep-wake cycle and improves sleep quality 1.

  2. Environment Preparation: Dim the lights in your home about an hour before bed to aid the natural production of melatonin, which helps regulate sleep 1.

  3. Avoid Compensatory Behaviors: After a poor night’s sleep, do not sleep in, go to bed earlier, increase caffeine intake, or nap during the day. These actions can disrupt your sleep schedule and reduce sleep quality over time 2.

  4. Cognitive Behavioral Therapy for Insomnia (CBTI): CBTI is a structured program that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Limiting time in bed is an effective component of CBTI to increase sleep efficiency 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. Tech and Apps: Tools like WHOOP and the Timeshifter app can provide personalized health tracking and adjustments for better sleep. These technologies help manage sleep patterns, especially in relation to exercise and travel 4 5.

  6. Behavioral Tools: Techniques such as sleep hypnosis through apps like Reverie can assist in falling asleep and maintaining sleep throughout the night 6.

These methods emphasize maintaining a natural rhythm and using specialized tools and therapies to address specific sleep issues.