What protocols are recommended for improving sleep?


To improve sleep, various protocols are recommended by experts on the Huberman Lab podcast.

Conventional and Unconventional Protocols

  1. Sleep Environment Optimization: Basic concepts of sleep hygiene include maintaining a consistent sleep schedule and reducing light exposure before bedtime.
    • Regular sleep schedule
    • Dimming lights before sleep
    • Limiting electronic screen time at night 1
  2. Cognitive Behavioral Therapy for Insomnia (CBTI): Another approach includes 'sleep restriction' or 'bedtime rescheduling' which limits time in bed to force the brain to achieve sleep efficiency. 2

Specific Techniques

  1. Wind-Down Routine: Engaging in relaxing activities before bed is crucial. It's advisable to see sleep like landing a plane which requires a gradual transition rather than an abrupt stop. 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. Mental Distraction: Techniques like taking a mental walk can help divert your mind from anxieties and promote sleep onset. 3

Unconventional Sleep Tips

  1. Meditation and Mental Exercises: Before bed, practices like meditation can aid in calming the mind and reducing sleep disturbances caused by anxiety. 4

These methods are supported by extensive research and practical experiences shared by experts like Matthew Walker and Andrew Huberman, enhancing both the quality and efficiency of sleep.


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