What protocols are recommended for improving sleep?


Protocols recommended by the 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.

    NSDR Protocol

    Andrew Huberman introduces Non-Sleep Deep Rest (NSDR) as a behavioral practice that directs the brain and body into a state of deep relaxation. NSDR is a restorative tool that allows individuals to recover sleep and restore levels of dopamine in the brain. Andrew recommends NSDR to anyone experiencing issues with sleep, anxiety, or self-regulation. He also provides a zero-cost NSDR script on YouTube for individuals to access.

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  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.