Behavioral Foundations for Sleep
Matt's closing list of foundational behavioral/cognitive sleep practices he recommends building sleep on, presented together as a bundle.
Assembled by Cited from Matt Walker's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
5-
In a protocol
Get light exposure in the morning to support healthy sleep and circadian rhythm.
“Light exposure in the morning
TM▶ 24:10DosageIn the morningCertaintyexplicitrecommendationLight exposure in the morning -
In a protocol
Reduce light exposure at night to support sleep.
“light closure at night
TM▶ 24:15DosageAt nightCertaintyexplicitrecommendationLight closure at night -
In a protocol
Maintain regularity of bed and especially wake-up time daily.
“regularity of bed, and especially wake-up time
TM▶ 24:20DosageSame bedtime and wake time dailyCertaintyexplicitrecommendationRegularity of bed and especially wake-up time -
In a protocol
Keep the bedroom cool at night to support sleep.
“keeping a cool temperature at night
TM▶ 24:25DosageAt nightCertaintyexplicitrecommendationCool bedroom temperature at night -
In a protocol
Only associate your bed with sleep and sex to strengthen the sleep-bed association.
“only associating your bed with sleep and sex
TM▶ 24:30CertaintyexplicitrecommendationAssociate bed only with sleep and sex