What protocols are recommended for improving sleep?


To improve sleep, a combination of conventional and unconventional protocols can be highly effective. Here are several recommended strategies:

  1. Maintain Regularity: Go to bed and wake up at the same time every day, including weekends. Consistency anchors your sleep schedule and enhances both sleep quality and duration 1.

  2. Manage Light Exposure: Reduce light exposure before bedtime by dimming lights to promote melatonin release, which aids in sleep onset 1.

  3. Optimize Bedroom Temperature: Keep your bedroom cool (around 65 degrees Fahrenheit or 18 degrees Celsius) to aid in lowering body temperature, which is crucial for initiating sleep 2.

  4. Limit Bed Activity: If you find yourself awake in bed for more than 20-25 minutes, leave the bedroom. This helps break the association of being awake in bed, which can hinder sleep onset 2.

  5. Mindful of Substances: Reduce caffeine and alcohol intake, especially close to bedtime, as these can disrupt sleep patterns 2.

  6. Cognitive Behavioral Approaches: Cognitive Behavioral Therapy for Insomnia (CBTI) involves various techniques such as sleep restriction to improve sleep efficiency by limiting time in bed, helping your brain associate the bed with 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
  7. Utilize NSDR Protocols: Non-Sleep Deep Rest (NSDR) protocols such as yoga nidra or meditation can train your brain to relax, aiding in the transition to sleep and improving overall sleep quality 4.

By implementing these protocols, you can improve the quantity and quality of your sleep.


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