What protocols are recommended for improving sleep?


To improve sleep, the following protocols are recommended:

  1. Maintain Consistent Sleep Schedules: Go to bed and wake up at the same time every day, including weekends. This regularity anchors your sleep and improves both its quantity and quality by aligning with your circadian rhythm 1.

  2. Optimize Bedroom Environment: Reduce light exposure before bedtime. In the last hour before bed, try dimming down 50% or more of your home's lights to increase sleepiness and improve sleep onset 1. Keep the bedroom cool to enhance deep sleep 2.

  3. Unconventional Protocols:

  • Do nothing after a bad night's sleep: Avoid sleeping in late, going to bed early, consuming more caffeine, or napping during the day. These actions shift your sleep timing and can perpetuate cycle disruptions 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
  • Limit Time in Bed: If struggling with insomnia, consider Cognitive Behavioral Therapy (CBT) for insomnia, which includes 'bedtime rescheduling,' helping improve sleep efficiency by restricting excessive time in bed 4.
  1. Physical Activity: Regular exercise can improve the electrical quality of deep sleep, aiding in the management of anxiety and enhancing overall sleep quality 2.

  2. Mindfulness and Meditation: Apps and tools like WHOOP or Waking Up can help monitor sleep patterns and engage in meditation or mindfulness practices, enhancing mental clarity and improving sleep efficiency 5.

These strategies combine both standard and more specific approaches to bolstering sleep health effectively.


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