Huberman Lab

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

3013 snips
Apr 10, 2024
Guest
Matthew Walker
Join Dr. Matthew Walker, a renowned professor of neuroscience and founder of the Center for Human Sleep Science, as he shares fascinating insights on improving sleep quality. He explores the effects of temperature, light, and substances like caffeine and alcohol on rest. Learn practical strategies, including sleep hygiene, wind-down routines, and coping with insomnia. Dr. Walker also discusses the intriguing role of cannabis and innovative technologies aimed at enhancing deep sleep. Prepare to transform your bedtime habits and embrace better rest!
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ADVICE

Regularity is King

  • Prioritize sleep regularity by maintaining consistent bedtimes and wake-up times, even on weekends.
  • This helps regulate your circadian rhythm, improving both sleep quality and quantity.
ADVICE

Darkness is Queen

  • Embrace darkness in the evening by dimming lights an hour before bed to promote melatonin release.
  • Use blackout curtains, eye masks, and dim, orange-toned lights to enhance this effect.
ADVICE

Light in the Morning

  • Reverse the darkness strategy in the morning by exposing yourself to bright light.
  • Morning light suppresses melatonin, signaling wakefulness and promoting a healthy cortisol rhythm.
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