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.
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     1

     Sleep Tips

     02:11:03
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     2

     Better Sleep

     01:08:16
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     3

     Tools for Concentration

     00:15:16
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     4

     Sleep Supplements

     00:53:23
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     5

     Sleep Optimization Strategies

     01:11:44
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     6

     Meditation and Sleep

     02:00:19
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.