What protocols are recommended for improving sleep?


To improve sleep quality, several protocols and strategies are recommended:

  1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, including weekends. This consistency strengthens your body's sleep-wake cycle and improves sleep quality 1.

  2. Manage Light Exposure:

    • Dim lights in your home at least an hour before bed to signal to your body that it's time to wind down. This promotes melatonin production, which helps induce sleep 1.
    • Limit exposure to bright screens in the evening.
  3. Temperature Control: Keep the bedroom cool to support the natural drop in body temperature that occurs during sleep, which can help you fall asleep faster and deeper 2.

  4. Avoid Stimulants: Reduce or avoid caffeine and nicotine, especially in the hours close to bedtime, as they can interfere with your ability to fall asleep 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. Physical Exercise: Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. However, exercise too close to bedtime can be stimulating 3.

  6. Unconventional Tips:

    • If you have a bad night, avoid sleeping in, napping, or going to bed too early the next day. This helps keep your sleep-wake cycle on track 4.
    • Cognitive Behavioral Therapy for Insomnia (CBTI) can be effective, particularly through techniques like bedtime rescheduling to limit time in bed and enforce a strict sleep window 5.

Each of these strategies can be adjusted to fit individual needs and circumstances. Regular application and adjustment are key to finding what works best for you.


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