What protocols are recommended for improving sleep?


To improve sleep, various protocols are recommended by the , including both conventional and unconventional strategies. Here are some key protocols shared by and :

  1. Maintain Consistent Sleep Schedules: Go to bed and wake up at the same time every day, including weekends. Consistency is crucial for anchoring sleep and improving its quality 1.

  2. Manage Light Exposure:

    • Dim lights in the home 50% or more an hour before bedtime to support melatonin production and prepare the body for sleep 1.
    • Avoid excessive light at night, especially from screens, as it can hinder melatonin production.
  3. Cognitive Behavioral Therapy for Insomnia (CBT-I): This involves strategies like sleep restriction therapy to improve sleep efficiency by limiting time in bed. This approach forces the brain to utilize sleep more effectively 2.

  4. Avoid Compensatory Sleep Behaviors: After a bad night's sleep, do not sleep in or go to bed earlier the next day, avoid napping, and control caffeine intake to not disrupt the natural build-up of sleep pressure 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. Utilize Relaxation Techniques: Techniques like yoga nidra and meditation can help by putting the brain and body in a restful state, beneficial for enhancing sleep readiness and quality 4.

Using these protocols consistently can help in achieving better sleep quality. Always consider personalized advice from healthcare professionals when dealing with chronic sleep issues.