What protocols are recommended for improving sleep?

To improve sleep, multiple strategies have been discussed on the Huberman Lab:

1. Use tools like the Timeshifter app for managing jet lag by adjusting light exposure, meal times, and other factors 1.
2. Elevate the head of your bed to help with acid reflux and consider myofunctional therapy for snoring or REM sleep issues 1.
3. Practice NSDR protocols like hypnosis for sleep, which can improve sleep quality without medication 2.
4. Optimize sleeping behavior and get quality sleep most nights, as sleep is the primary modulator for focus and attention 3.

   Sleep Tips

   Andy Galpin

   Andy shares some tips for better sleep, including using an app called Timeshifter for jet lag, elevating the head of your bed for acid reflux, and only using your bed for sleeping and sex. He also suggests myofunctional therapy for snoring and tongue exercises for better REM sleep.

   

   Huberman Lab

   Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

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5. Test and potentially integrate supplements like Magnesium Threonate, apigenin, or theanine, adding or removing them one at a time to see what helps your particular sleep issues 4 5.
6. Use meditation - daily practices can enhance various cognitive functions but should be done at the right time, as meditating too close to bedtime can impair sleep 6.

Additionally, keeping the sleeping environment dedicated to only sleep and sex can markedly improve the ability to fall and stay asleep 1.

As a side note, it's essential to discuss changes to your sleep hygiene or supplementation with a healthcare professional to ensure the suitability for your individual health needs.