What protocols are recommended for improving sleep?


To improve sleep, the offers several protocols, both conventional and unconventional. Here are key strategies recommended by and his guests like :

Conventional Protocols:

  1. Regularity: Go to bed and wake up at the same time every day, even on weekends. This regularity helps stabilize your internal clock and enhances sleep quality 1.
  2. Darkness: Reduce light exposure at least an hour before bed. Dimming lights by 50% or more helps support natural melatonin production, facilitating better sleep onset 1.
  3. Cool Environment: Keep your bedroom cool, as lower temperatures are linked to improved deep sleep quality 2.

Unconventional Protocols:

  1. Don't Compensate for Sleep Loss: After a bad night of sleep, avoid sleeping in, napping, or increasing caffeine intake. Stick to your regular sleep schedule to prevent disrupting your sleep rhythms further 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
  2. Limit Time in Bed: If struggling with sleep, particularly insomnia, consider limiting your time in bed. Cognitive Behavioral Therapy for Insomnia (CBTI) often includes "bedtime rescheduling" to improve sleep efficiency 4.
  3. Myofunctional Therapy: For snoring and related sleep disruptions, tongue exercises can help improve REM sleep quality by preventing the tongue from obstructing the airway 5.

Additional Tools:

  1. Sleep Tracking: Using devices like WHOOP can provide personalized feedback on your sleep and help adjust your routines for better sleep quality 4.
  2. Reverie App: This app provides guided sleep hypnosis sessions that can help improve sleep onset, reduce awakenings, and even manage insomnia 6.

By implementing these strategies, you can optimize your sleep quality and overall well-being.