Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series

This podcast episode focuses on optimizing sleep quality, quantity, regularity, and timing (the QQRT formula). The interview covers sleep hygiene, including regularity of sleep schedule, minimizing light exposure before bed, maintaining a cool sleep environment, and avoiding prolonged wakefulness in bed. Specific advice includes dimming lights an hour before bed and limiting caffeine intake 10 hours before sleep. The discussion also explores unconventional methods like mental walks and sleep restriction therapy to improve sleep. Listeners gain practical tools and protocols to improve their sleep and understand the impact of various substances (alcohol, caffeine, cannabis) on sleep quality.