What protocols are recommended for improving sleep?

To improve sleep quality and optimize overall sleep health, several key protocols have been recommended by experts on the Huberman Lab. Here are the main strategies highlighted by Andrew Huberman and guest experts:

1. Maintain Sleep Regularity

• Go to bed and wake up at the same time every day, including weekends. This helps regulate your circadian rhythm and significantly improves both sleep quality and quantity 1 2.

2. Optimize Sleep Environment

• Darkness: Dim lights at least an hour before bed to promote melatonin production, facilitating easier sleep onset. Aim for a dark sleeping environment 2.
• Temperature: Keep your bedroom cool, ideally around 67°F (about 18.5°C), to drop your core body temperature, which is essential for initiating sleep 3.
  • 

    1

    Sleep Regularity Tips

    02:27:09
    
  • 

    2

    Sleep Hygiene Essentials

    00:06:16
    
  • 

    3

    Sleep Optimization Tips

    00:18:54
    
  • 

    4

    Sleep Efficiency Strategies

    01:24:11
    
  • 

    5

    Sleep Tips Unlocked

    02:11:03
    

3. Limit Time in Bed

• For those struggling with insomnia, consider sleep restriction therapy. This involves limiting the time spent in bed to promote sleep efficiency, gradually increasing the sleep window as efficiency improves 4.

4. Avoid Stimulants

• Limit caffeine and alcohol intake, especially in the hours leading up to bedtime. Try to cut caffeine at least 10 hours before sleep to avoid disrupting your natural sleep patterns 3.

5. Create a Specific Association with Bed

• Only engage in sleep and intimacy activities in bed. Avoid working, eating, or watching TV in bed to reinforce the brain's association between bed and sleep 5.

6. Bedtime Routines

• Establish calming pre-bed routines. This may include dimming lights and engaging in relaxing activities like reading or light stretching, which help signal to your brain that it's time for sleep 2.

By implementing these strategies, individuals can enhance their sleep health and overall well-being. If issues persist, consider consulting with a sleep specialist for tailored advice.