What protocols are recommended for improving sleep?


For improving sleep, several protocols are recommended to enhance sleep quality and recovery:

  1. Consistency: Maintain a regular sleep schedule, even on weekends. This aligns your circadian rhythm and improves sleep quality 1.

  2. Environmental Control:

    • Reduce light exposure before bedtime to increase sleepiness and melatonin production 1.
    • Keep your bedroom cool to facilitate deep non-REM sleep 2.
  3. Behavioral Adjustments:

    • Avoid compensating for a bad night's sleep with naps or altered sleep times, as this can disturb your sleep rhythm 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
    • If struggling with sleep, consider cognitive behavioral therapy for insomnia (CBTi), which can include bedtime rescheduling to improve sleep efficiency 4.
  4. Sleep Hygiene:

    • Sleep and sex should be the only activities in your bed to condition your brain for sleep when in bed 5.
  5. Mindfulness and Meditation:

    • Engage in practices like meditation or yoga Nidra to prepare your mind for rest, which can be supported by apps like Waking Up 6.

These recommendations come from sleep experts featured on the , providing a range of options from basic sleep hygiene to more advanced behavioral therapies.


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