What protocols are recommended for improving sleep?


To improve your sleep, here are some recommended protocols based on the insights from the Huberman Lab podcast:

  1. Regularity and Routine:

    • Sleep and wake at the same time every day, including weekends. This consistency helps stabilize your sleep by training your circadian rhythm. Preparing for sleep by dimming lights and reducing screen time in the hour before bed is also crucial 1 2.
  2. Optimize Sleep Environment:

    • Keep your bedroom cool and dark, as these conditions assist in the initiation and maintenance of sleep. Adjusting light exposure and temperature are significant factors in enhancing sleep quality 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
  3. Behavioral and Psychological Approaches:

    • Avoid counterproductive sleep compensation after a bad night, such as changing your sleep schedule or increasing caffeine intake. These behaviors can disrupt your sleep rhythm further. Cognitive Behavioral Therapy for Insomnia (CBTi) is also highly recommended for its effectiveness in improving sleep quality by restructuring sleep times and behaviors 4 5.
  4. Use of Technology and Applications:

    • Utilize tools like the WHOOP fitness wearable for personal health data and sleep adjustments, and apps like Waking Up for meditation and sleep enhancement. These tools provide feedback and structured programs that can improve your sleep routine 3.
  5. Adjust Bedtime Behaviors:

    • Simple actions like elevating the head of the bed can aid those with acid reflux, which might disrupt sleep. Additionally, establishing a very clear purpose for your bed (sleeping and sex only) can help condition your mind to associate the bed with relaxation and sleep 6.
  6. Supplemental Help:

    • The Reverie app offers sleep hypnosis, an excellent non-supplemental option to facilitate quicker sleep onset and enhanced sleep quality. Tools like this can be an effective adjunct to behavioral changes, especially for those averse to taking supplements 7.

Each of these protocols offers a different approach to improving sleep, allowing for customization based on individual needs and circumstances.


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