I have a question about this episode Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series and this Sleep Hygiene Essentials Can you summarize the key practices for sleep hygiene from Andrew Huberman's episode with Matt Walker?

In the episode featuring Matthew Walker on the Huberman Lab, several key practices for improving sleep hygiene are discussed:

1. Regular Sleep Schedule: Maintain consistent sleep and wake times daily, regardless of whether it is a weekday or weekend, to anchor your sleep patterns and improve both sleep quality and quantity. This regularity assists in training your central circadian clock 1.

2. Darkness: Ensure your environment is dark during the night. Dimming lights by 50% or more in the hour before sleep can facilitate melatonin release, promoting regular sleep onset and enhancing sleep quality 1.

These strategies are presented as tools to help optimize sleep, emphasizing the importance of reasons behind these practices rather than simply viewing them as strict rules 1.