What protocols are recommended for improving sleep?


To improve sleep, the Huberman Lab recommends several protocols, both conventional and unconventional:

  1. Maintain Consistency: Keep a regular sleep schedule by going to bed and waking up at the same time every day. This helps train your brain's circadian rhythm and improves sleep quality 1.

  2. Manage Light Exposure: Dim your home lights by at least 50% in the hour before bedtime to prepare your body for sleep. This helps in releasing melatonin, which is critical for initiating sleep 1.

  3. Room Temperature: Keep your bedroom cool. A cooler room supports the body's natural drop in core temperature, which is important for initiating and maintaining sleep 1.

  4. Avoid Compensating for Bad Sleep: If you've had a poor night's sleep, resist the urge to nap or go to bed earlier the next day, as this can disrupt your sleep patterns further 2.

  5. Limit Time in Bed if Struggling with Sleep: Restricting the amount of time you spend in bed can force your brain to sleep more efficiently. This approach is often used in cognitive-behavioral therapy for insomnia 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. Use of Technology: Consider using apps like WHOOP for personalized sleep data and adjustments, and apps like waking up for guided meditations, which can improve sleep indirectly through relaxation and stress reduction 4.

Each of these strategies is aimed at optimizing the conditions for sleep naturally and effectively.


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