What protocols are recommended for improving sleep?


For improving sleep quality, the Huberman Lab recommends several protocols that prioritize sleep hygiene and address compensatory behaviors:

  1. Maintain Consistent Sleep Timing: It's crucial to go to bed and wake up at the same time every day, even on weekends. This consistency aids your circadian rhythm and improves sleep quality 1.

  2. Manage Light Exposure:

    • Dim your lights in the hour before bedtime to encourage sleepiness.
    • Ensure your sleeping environment is dark to stimulate melatonin production, which aids in sleep onset 1.
  3. Handle Sleep Disruptions Appropriately:

    • If you experience a bad night of sleep, avoid changing your sleep schedule (sleeping in, going to bed earlier) or increasing caffeine intake. This maintains your adenosine clock, preventing further disruptions 2.
  4. Temperature Control: Lowering the temperature in your bedroom can promote deeper sleep 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. Regular Physical Activity: Engaging in consistent exercise can enhance the quality of deep sleep 3.

  6. Utilize Bedtime Restriction:

    • If struggling with sleep, avoid excessive time in bed. This sleep restriction technique helps improve sleep efficiency by forcing your brain to maximize the reduced sleeping window 4.
  7. Technology and Tools:

    • Devices like WHOOP provide personalized data to adjust sleep routines for optimal performance 5.
    • The Reverie app offers sleep hypnosis to improve sleep quality and manage insomnia 6.
    • For travelers, the Timeshifter app can adjust schedules to mitigate jet lag 7.

These strategies integrate behavioral adjustments, environmental controls, and the use of technology to cultivate healthy sleep patterns and overall better sleep quality.


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