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GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

Huberman Lab

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Optimizing Sleep Quality and Quantity

Optimizing sleep quality and quantity involves following the QQRT formula, which focuses on the quantity, quality, regularity, and timing of sleep, as well as knowing one's chronotype. Adhering to this formula, by sleeping at the right time and waking up at the best time for one's chronotype, can have a significant impact on mental health. To maximize REM sleep, the most effective and cost-free method is to extend sleep by an additional 15 to 20 minutes in the morning, focusing on the sleep opportunity rather than trying to add more time before going to bed.

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