What protocols are recommended for improving sleep?

To improve your sleep quality, consider the following protocols recommended by the Huberman Lab:

Uncompensated Restoration after Poor Sleep

After an inadequate night of sleep, avoid trying to overly compensate the following day:

• Do not sleep in later than usual.
• Avoid going to bed earlier than usual.
• Do not increase your caffeine intake.
• Resist taking daytime naps.

These steps help maintain your circadian rhythm and sleep drive, which are crucial for long-term sleep quality and avoiding repeated poor sleep nights 1.

Regular Sleep-wake Cycle

Maintain a consistent sleep schedule:

• Aim for the same bedtime and wake-up time daily, even on weekends.
• This consistency strengthens the sleep-wake cycle and improves both sleep quality and length 2.

Limit Time in Bed

If you're struggling with insomnia:

• Consider limiting your time in bed.
• This can be part of a cognitive behavioral therapy for insomnia (CBT-I), which helps make your sleep more efficient by constraining the sleep window 3.
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    Sleep Strategies Unveiled

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    Sleep Hygiene Essentials

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    3

    Sleep Efficiency Strategies

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    4

    Sleep Tips

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Create an Optimal Sleep Environment

Implement practices for better sleep hygiene:

• Increase darkness in your bedroom an hour before sleep – lower the lighting by at least 50%.
• These measures aid the natural production of melatonin, which regulates sleep onset 2.

Special Tips and Environment Control

• Consider using tools like the Timeshifter app for managing jet lag through calculated light exposure and meal timings 4.
• For acid reflux issues, elevate the head of your bed slightly to prevent discomfort during sleep 4.
• Myofunctional therapy, involving tongue exercises, can help those experiencing REM sleep disturbances associated with breathing and snoring issues 4.
• Keep your bedroom exclusive for sleep and intimacy only, avoiding other activities to condition your brain for better sleep quality 4.

These methods, combining behavioral adjustments and physical environment controls, can significantly enhance your sleep health.

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