What protocols are recommended for improving sleep?

Dr. Matthew Walker outlines several protocols and tips to improve sleep quality, which include:

1. Regularity: Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps train your brain's circadian rhythm, improving sleep quantity and quality 1.

2. Darkness: Dim the lights in your home by 50% or more in the hour before bedtime. This encourages the release of melatonin, aiding the onset of sleep 1.

3. Temperature: Keep your bedroom cool, ideally around 18.5°C (or 67°F). Cooler temperatures help lower your core body temperature, which is necessary to initiate and maintain sleep 2.

4. Bed Association: Avoid staying awake in bed for extended periods. If unable to sleep, get out of bed and engage in a quiet activity until you feel sleepy again. This prevents the brain from associating the bed with wakefulness 2.

5. Mindfulness of Caffeine and Alcohol: Limit caffeine intake to at least 10 hours before bedtime and be cautious with alcohol, as both can disrupt sleep patterns 2.

Additionally, Andrew Huberman discusses unconventional sleep protocols like cognitive behavioral therapy for insomnia (CBT-I), which often includes methods such as limiting time in bed to enhance the efficiency of sleep periods, known as sleep compression or restriction therapy 3.

Utilizing these protocols effectively can significantly enhance both sleep onset and overall sleep quality.

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