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GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep
Huberman Lab
Breaking the association between bed and wakefulness
Staying awake in bed for long periods can train your brain to associate bed with wakefulness instead of sleep. To break this association, if you can't fall asleep after about 20-25 minutes, it's advised to get up, move to a different room, and engage in relaxing activities like reading or listening to a podcast. Avoid eating as it can signal wakefulness. Only return to bed when you feel sleepy, not just after a set time. By consistently doing this, you can relearn that your bed is a place for sleepiness, re-establishing the connection between your bed and sleep, which can help solve issues with falling asleep at night.
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