What protocols are recommended for improving sleep?


To improve sleep, the following protocols are recommended:

  1. Maintain Sleep Consistency: Go to bed at the same time every night and wake up at the same time every morning, regardless of the day of the week. This regularity helps anchor your sleep and enhances both its quantity and quality 1.

  2. Manage Light Exposure: Dim down at least 50% of the lights in your home during the last hour before bed to enhance the release of melatonin, which promotes sleep onset 1.

  3. Temperature Control: Ensure your sleeping environment is cool. Lower temperatures help facilitate the onset of deeper sleep 2.

  4. Avoid Compensatory Behaviors After a Bad Night: After a poor night's sleep, avoid sleeping in late, napping during the day, or consuming extra caffeine, as these can disrupt your sleep pattern further 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
  5. Limit Time in Bed If Struggling with Sleep: If having trouble sleeping, consider limiting the time you spend in bed. This can help increase sleep efficiency by forcing your brain to consolidate sleep into a shorter period 4.

These methods are drawn from discussions with sleep expert Dr. Matthew Walker and are part of the advanced sleep strategies on the .


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