What protocols are recommended for improving sleep?

Protocols recommended by the Huberman Lab for improving sleep include the following:

1. Non-Sleep Deep Rest (NSDR) Protocols: These behavioral practices induce deep relaxation and can help in falling asleep, managing anxiety, or simply as a restorative tool 1.
2. Reverie App: A sleep hypnosis tool suggested to improve the ability to fall asleep quickly, stay asleep, and manage insomnia 2.
3. Avoiding Extremes of Temperature: Adjusting to optimal sleeping temperatures can help maintain sleep cycles 3.
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     1

     Non-Sleep Deep Rest

     00:07:03
     
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     2

     Sleep Solutions Explored

     02:17:38
     
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     3

     Sleep Strategies for Parents

     01:21:39
     
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     4

     Injury Recovery Essentials

     01:14:52
     
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     5

     Sleep Strategies for Parents

     01:25:27
     
4. 8 Hours of Sleep or Immobility: Aim for 8 hours of sleep, or at least immobility for tissue repair and recovery 4.
5. Morning and Evening Sunlight: Exposure to sunlight at these times can help regulate circadian rhythms, especially for those with chaotic sleep schedules 5.
6. Matching Sleep Cycles to Ultradian Cycles: Aligning sleep with 90-minute sleep cycles can be more restful than sleeping for an undisturbed longer duration 5.

These protocols emphasize behavioral techniques, exposure to natural light, and aligning sleep with natural body rhythms to improve sleep quality and recovery.