What protocols are recommended for improving sleep?

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To improve sleep quality, several protocols are recommended by experts on the :

  1. Regularity: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Regularity helps to anchor your sleep and improve its quantity and quality 1 2.

  2. Darkness: Reduce exposure to light before bedtime. In the last hour before sleep, dim the lights in your home by at least 50% to promote the production of melatonin, which helps regulate sleep onset 1.

  3. Temperature: Keep the sleep environment cool. A warm bath before bed can help lower your core body temperature, which facilitates sleep. It's also recommended to keep the room dark and cool for better sleep quality 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
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  4. Wind-down Routine: Establish a calming routine before bed to signal your body that it is time to sleep. This could include meditation, light stretching, or reading (but avoid screens) 4.

  5. Bed Usage: Only use your bed for sleep and sex. Avoid other activities like watching TV or working in bed to strengthen the association between bed and sleep 5.

  6. Electronic Devices: Avoid screens at least an hour before bed. Blue light from devices can interfere with your circadian rhythm and delay sleep onset 3.

  7. Cognitive Behavioral Therapy (CBT): For chronic sleep issues, CBT can increase sleep hygiene by reinforcing good sleep habits and behaviors 3.

Implementing these protocols can significantly enhance sleep quality and overall well-being 6.

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