Protocols to Improve Your Sleep
Huberman Lab Guest Series
In a recent episode of the Huberman Lab Podcast, Dr. Andrew Huberman welcomed Dr. Matt Walker, a renowned sleep expert and neuroscientist, to discuss practical ways to improve sleep quality and understand its impact on overall health. Dr. Walker provided valuable insights into how sleep affects the brain and body, as well as actionable protocols to enhance sleep. Here, we’ll dive into some of the key takeaways from their conversation and explore how you can apply these tips to get better rest.
Why is Sleep So Important?
Sleep plays a vital role in our physical and mental well-being. Dr. Walker emphasised that quality sleep impacts nearly every aspect of our health, including cognitive function, emotional stability, immune response, and metabolic health. Lack of sleep has been linked to various health issues, such as increased risk of chronic diseases, mood disorders, and impaired cognitive performance. Ensuring adequate and quality sleep, therefore, is essential for optimal health and functioning.
Sleep Protocols for Better Rest:
During the podcast, Dr. Walker shared several evidence-based strategies to improve sleep. These protocols focus on creating a conducive sleep environment, optimising sleep routines, and addressing factors that can disrupt sleep.
Prioritise Sleep Consistency:
One of the most effective ways to improve sleep is by maintaining a regular sleep schedule. Dr. Walker highlighted that going to bed and waking up at the same time every day helps regulate your body’s internal clock, known as the circadian rhythm. This consistency makes it easier to fall asleep and wake up naturally, enhancing the quality of your rest.
Control Light Exposure:
Morning Light: Exposure to natural light in the morning helps to set your circadian rhythm and signals to your body that it’s time to be awake and alert. Dr. Walker recommends spending at least 10–15 minutes outside in the morning, even if it’s cloudy, to get natural light exposure.
Evening Light: Conversely, reducing exposure to bright lights, especially blue light from screens, in the evening helps signal to your body that it’s time to wind down. Dr. Walker suggests dimming lights and avoiding screens at least an hour before bed to encourage the production of melatonin, the sleep hormone.
Create a Sleep-Inducing Environment:
Cool Temperature: Your body temperature naturally drops as you prepare for sleep. Setting your bedroom temperature to a cool, comfortable level around 18°C can help promote sleep. Dr. Walker explains that a cooler environment aids the body’s natural tendency to lower core temperature for sleep.
Darkness: A dark environment helps signal to your body that it’s time to sleep. Blackout curtains or an eye mask can be helpful if you’re sensitive to light. Dr. Walker also recommends limiting any ambient light, such as from electronic devices, as even small amounts of light can interfere with sleep quality.
Reduce Noise: For those sensitive to noise, using earplugs or a white noise machine can help mask disruptive sounds, creating a quieter sleep environment.
Be Mindful of Caffeine and Alcohol Intake:
Caffeine: Caffeine can stay in your system for several hours and disrupt sleep, even if consumed earlier in the day. Dr. Walker advises avoiding caffeine at least 8–10 hours before bed to ensure it doesn’t interfere with sleep.
Alcohol: While alcohol might help you fall asleep, it often disrupts the later stages of sleep, which are critical for rest and recovery. Dr. Walker suggests limiting alcohol consumption, especially close to bedtime, as it can reduce sleep quality and prevent you from getting restorative sleep.
Implement a Relaxing Bedtime Routine:
Engaging in relaxing activities before bed can help signal to your body that it’s time to wind down. Dr. Walker recommends reading, meditating, or practicing deep breathing exercises to reduce stress and prepare your body for sleep. Avoid stimulating activities like intense exercise or engaging in emotionally charged conversations right before bed, as these can make it harder to unwind.
Exercise Regularly:
Physical activity is a well-known contributor to better sleep quality. Dr. Walker notes that regular exercise can help regulate your sleep-wake cycle, reduce symptoms of insomnia, and improve overall sleep quality. However, he suggests finishing exercise at least a few hours before bedtime, as exercising too close to sleep can increase alertness and make it harder to fall asleep.
Consider Sleep Supplements Cautiously:
While melatonin supplements can be helpful for some people, especially for short-term use or to reset circadian rhythms during travel, Dr. Walker cautions against over-reliance on supplements. Instead, he emphasises the importance of cultivating good sleep habits as a sustainable way to improve sleep over time.
Understanding and Optimising Sleep Cycles:
Dr. Walker also delved into the different stages of sleep—REM and non-REM—and their roles in physical and mental restoration. He explained that deep sleep (non-REM) is particularly important for physical recovery and immune function, while REM sleep is crucial for emotional processing and memory consolidation. Ensuring you get enough of each stage is essential for overall health.
One practical way to optimise your sleep cycles is by aiming for around 7–9 hours of sleep per night, as recommended for most adults. Dr. Walker pointed out that while individual needs can vary, most people require at least 7 hours to experience all sleep stages adequately.
Making Sleep a Priority:
Dr. Walker’s insights on the Huberman Lab Podcast emphasise that sleep is not a luxury but a critical component of overall health and well-being. By implementing these sleep protocols, you can improve your sleep quality and, in turn, enhance your mental and physical health, productivity, and overall quality of life.
Improving sleep might require some adjustments to your daily routine, but the benefits are well worth it. By prioritising sleep and making these small changes, you can build a foundation for lasting health and well-being. Remember, quality sleep is a cornerstone of resilience, and it’s never too late to start prioritising better rest.