What protocols are recommended for improving sleep?

Recommended protocols include NSDR or yoga nidra, sleep hypnosis, consistent sleep habits, daytime meditation, and tracking your routine.

1. NSDR: Try a guided NSDR or yoga nidra practice to relax your body and calm your nervous system. It can help with falling asleep and, if you wake during the night, settling back to sleep. These practices can be done during the day or when you wake at night. 1
2. Reverie sleep hypnosis: Practice the app’s sleep or “falling back asleep” hypnosis in the daytime, then use it at night if needed. Huberman describes it as a tool for falling asleep faster, staying asleep, and returning to sleep after waking. 2
3. Sleep habits and toolkit: Prioritize sleep quality by optimizing your sleep environment—such as the bed, pillow, room temperature, and light exposure—and timing exercise appropriately. 3 The sleep toolkit also emphasizes behavioral basics such as light and exercise timing, avoiding caffeine too late, and limiting alcohol, rather than treating supplements as essential. 4
4. Daytime meditation: A brief daily meditation practice may support sleep and memory, but avoid the effortful refocus meditation within four hours of bedtime because it can disrupt sleep. 5
5. Virtusan: The Virtusan app offers NSDR protocols; the sleep-focused journeys and progress tracking specified in the question aren’t supported by the available evidence here. 6
6. Track daily routines: The evidence here does not describe journaling wake times, sunlight exposure, exercise, and NSDR to identify sleep-wake patterns. 3