what can i do to have better sleep?


For better sleep, here are some actionable tips from the Huberman Lab:

  1. Regulate Temperature: Keep your sleeping environment cool, around 67°F (18.5°C). You can wear thick socks or use a hot water bottle if needed, but ensure the room is cool 1.

  2. Avoid Bed Wakefulness: Leave the bed if you can't sleep within 25 minutes. This prevents associating your bed with wakefulness. Instead, engage in relaxing activities like reading in dim light 1.

  3. Caffeine and Alcohol: Limit caffeine to at least 10 hours before bedtime and be mindful of alcohol intake as it can disrupt sleep quality 1.

  4. Wind Down Routine: Establish a calming pre-sleep routine. This could involve light stretching, meditation, or reading, avoiding stimulating activities before bed 2.

  5. Bed Usage: Use your bed only for sleep and sex. This helps strengthen the mental association of the bed with sleep 3.

    Sleep Optimization Tips

    Matthew shares valuable insights on maintaining optimal sleep temperature and breaking associations with wakefulness in bed. He emphasizes the importance of creating a cool sleep environment and avoiding staying awake in bed for extended periods to improve sleep quality.

    Huberman Lab

    Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series
  6. Sleep Environment: Consider a smart mattress cover like Eight Sleep for optimal temperature regulation throughout the night, which can enhance sleep quality 4.

  7. Darkness and Regularity: Maintain a dark environment and consistent sleep-wake times. This aids melatonin production and circadian rhythm stability 5.

Applying these tips consistently can significantly improve your sleep quality.