What protocols are recommended for improving sleep?


To improve sleep quality, the following protocols are recommended:

  1. Consistent Sleep Schedule: Maintain regular sleep and wake times, even on weekends. This regularity anchors your sleep and enhances both the quantity and quality [1].

  2. Manage Light Exposure: Dim lights in your home by at least 50% during the last hour before bedtime. This helps trigger the release of melatonin, aiding in sleep onset [1].

  3. Control Bedtime: After a poor night's sleep, avoid going to bed earlier or sleeping in later than usual. This helps keep your body's sleep-wake cycle consistent [2].

  4. Limit Bed Time: If you're struggling with sleep, consider reducing the time spent in bed. This approach, part of cognitive behavioral therapy for insomnia, can increase 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
  5. Adjust Bedroom Environment: Keep the bedroom cool. Cooler temperatures are beneficial for deep sleep [4].

  6. Physical Activity: Regular exercise is linked to improved deep sleep quality [4].

These approaches aim to optimize sleep by focusing on consistency, environmental control, and behavioral adjustments.


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