This page is maintained by EOD editors. The protocol is compiled from public sources; Matthew Walker hasn't taken it over yet.
Are you Matthew Walker? Claim this pageProfessor of neuroscience and psychology at UC Berkeley, founder and director of the Center for Human Sleep Science, and author of the international bestseller Why We Sleep. The most prominent public voice on sleep as a pillar of health.
His sleep-hygiene fundamentals: a fixed sleep and wake time seven days a week; a cool bedroom around 65°F; darkness and dimmed light in the evening; no caffeine after early afternoon and no alcohol near bedtime; daylight exposure during the day; and getting out of bed rather than lying awake. He targets seven to nine hours a night.
Sleep as the foundation, not the luxury: protect the full night as the single most effective thing you can do for brain and body, and treat regularity as more important than the occasional catch-up.
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Finds by @matthewwalker
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Community finds · the protocol
Submitted by members, independently of Matthew Walker.
50 mg apigenin capsules, the Huberman-approved sleep dose in a two-month supply
A chamomile-derived bioflavonoid in 50 mg capsules—the exact dose Andrew Huberman popularized for sleep support. Take one before bed with dietary fat, or one in the morning with breakfast for daytime stress support. Each bottle contains 120 capsules for a two-month supply. Third-party tested for identity, potency, and heavy metals (lead, cadmium, arsenic, mercury). Soy-free, gluten-free, vegan.
Free thermal stress protocols from Huberman Lab's newsletter
Sign up for Huberman Lab's Neural Network newsletter to access science-backed protocols on heat and cold exposure, including the "Cold Exposure Guide" and other toolkits on sleep, fitness, and goal-setting. No equipment or gym membership required—just email-based protocols you can implement at home. The monthly newsletter draws from neuroscience research and Huberman's daily routine.
Mateína's 12-pack yerba mate hits different than coffee—120mg caffeine, zero crash
Four cans each of Lemon Original, Mint Limeade, and Raspberry Yuzu. Air-dried organic yerba mate with 120mg caffeine per 355ml can, zero sugar, 20 calories. The blend of caffeine and theobromine (also in cacao) delivers a smoother, sustained lift without the jitters or hard crash of coffee—best sipped between 1pm and 4pm to avoid disrupting sleep.
BHB shot for evening clarity without the caffeine crash
Drinkable exogenous ketone (beta-hydroxybutyrate) in a 2.1 oz serving. Ketone-IQ claims ketones are 28% more efficient fuel than glucose for brain and muscle cells, though endurance data remains early-stage. The multiserving bottle lets you dose 1–3 shots daily. No sugar, no caffeine—useful for afternoon slumps or fasted work sessions if you want mental lift without stimulants.
Lion's mane and chaga ground coffee for a steadier morning focus
Four Sigmatic's Focus blend mixes ground coffee with lion's mane mushroom and chaga, aiming for a smoother caffeine curve than straight coffee. 13 servings per 12oz bag (or 26 per 20oz), about $1.15–$1.46 per cup depending on size and subscription. Still caffeinated—keeps best to morning and early afternoon.
Pod 5 mattress cover cools to 55°F, heats to 110°F, tracks sleep stages and HRV
A 1-inch-thick hydro-powered cover that sits on any mattress and delivers independent temperature control for each side (55°F to 110°F). The system tracks heart rate, HRV, sleep phases, and snoring via clinical-grade sensors, then Autopilot automatically adjusts temperature through the night based on your sleep stage. Includes vibration alarms and a 30-night trial.
WHOOP 5.0 membership tracks HRV-driven recovery, strain, and sleep—built for athletes who obsess over data
A wearable subscription that monitors heart rate variability (HRV), sleep quality, and training strain with a 14+ day battery. The Three tiers start at $199/yr for basic recovery tracking, up to $359/yr for medical-grade features like ECG and on-demand AFib detection. Includes lifetime warranty and 24/7 support. Women's hormonal insights and VO2 max zones are standard across all plans.
Manta Sleep Mask hits differently for side sleepers—magnetic cups, zero lash pressure
A 100% blackout sleep mask with infinitely adjustable fit and soft, breathable materials. The magnetic eye cups apply zero pressure to your eyelids or lashes, which matters if you sleep on your side. Available in four colors (Classic, Sunrise Pink, Carbon Black, Forest Green). Rated 4.7/5 from 5,068 reviews. Includes 60-day money-back guarantee.
Hatch Restore 3: the bedside clock that actually wakes you up gently
A compact smart alarm clock with a genuine sunrise simulation—the light gradually brightens over your chosen wake window instead of jolting you awake. Includes speaker for sleep sounds and white noise, app control optional, 30 nights free Hatch+ subscription to test it out. The light quality and sound variety are what people actually rave about.
Hostage Tape forces nose breathing at night—works if mouth taping doesn't freak you out
30-day supply of adhesive strips designed to keep your mouth closed during sleep and encourage nasal breathing. Beard-friendly, hypoallergenic, peels off clean. The premise is blunt: mouth breathing tanks sleep quality, and this forces the alternative. Comes with a 30-day money-back guarantee and ships in 3-5 days.
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