What protocols are recommended for improving sleep?


To improve sleep, the following protocols are recommended:

  1. Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, including weekends. Regularity helps anchor your sleep, enhancing both its quantity and quality 1.

  2. Manage Light Exposure:

    • Dim your lights 50% or more during the last hour before bed to support natural melatonin production, helping you feel sleepy 1.
    • Avoid increased light exposure during the night or early morning as it can disrupt your circadian rhythm 1.
  3. Temperature Control: Ensure your bedroom is cool. A cooler sleeping environment supports the onset and maintenance of deep sleep 2.

  4. Exercise: Regular physical activity improves the electrical quality of deep non-REM sleep, which is essential for overall sleep quality 2.

  5. Cognitive Behavioral Therapy for Insomnia (CBTI): This involves working with a clinician to identify and modify behaviors that interfere with sleep, such as limiting time in bed to enhance sleep efficiency 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
  6. Bedtime Rescheduling (Sleep Restriction Therapy): This technique involves adjusting your bedtime to enforce a more efficient sleep pattern, gradually increasing sleep duration as your sleep efficiency improves 4.

  7. Avoid Compensatory Behaviors: Following a bad night's sleep, avoid napping, changing your sleep/wake times, or increasing caffeine consumption. These actions can disrupt your sleep rhythm further 5.

Adhering to these practices consistently can significantly improve your sleep quality and overall health.


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