What protocols are recommended for improving sleep?

For improving sleep, multiple protocols have been suggested by experts featured on the Huberman Lab. Here are some key recommendations:

Basics of Sleep Hygiene

1. Regularity: Go to bed and wake up at the same time every day, including weekends 1.
2. Darkness: Dim the lights in your home 50% or more an hour before bed to promote the release of melatonin, aiding sleep onset 1.

Unconventional Strategies

1. Do Nothing After a Bad Night: If you have a bad night of sleep, resist the urge to sleep in, go to bed earlier, or increase caffeine and napping. This helps reset your natural sleep patterns 2.
2. Limit Time in Bed: Cognitive Behavioral Therapy for Insomnia (CBTI) suggests limiting the time spent in bed to promote sleep efficiency, making your brain more efficient at initiating sleep 3.
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     1

     Sleep Hygiene Essentials

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     2

     Sleep Strategies Unveiled

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     3

     Sleep Efficiency Strategies

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     4

     Sleep Tips Unlocked

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     5

     Sleep Solutions Explored

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     6

     Deep Sleep Essentials

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     7

     Sleep Supplement Strategies

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Practical Tools and Applications

1. Timeshifter App: This app helps manage jet lag by providing personalized light exposure, stimulant, food, and hydration schedules based on your travel plans 4.
2. Reverie App: An app providing sleep hypnosis to help fall asleep quickly and stay asleep. Useful for those averse to supplements 5.

Physical Adjustments

1. Raise Head of Bed for Acid Reflux: Elevate the head of your bed by six inches to alleviate acid reflux issues that might disrupt sleep 4.

Optimize Deep Non-REM Sleep

1. Exercise Regularly: Physical activity enhances the electrical quality of deep sleep, leading to better sleep continuity 6.
2. Keep Bedroom Cool: Cool temperatures in the bedroom help increase deep sleep 6.

Supplementation

1. Systematic Approach: Start with single ingredients for a week to assess efficacy without altering other variables. Effective supplements for sleep improvement can include Magnesium Threonate, Apigenin, and Theanine 7.

By incorporating these protocols, both basic and advanced, you can significantly improve your sleep quality and efficiency.