What protocols are recommended for improving sleep?

To improve sleep, several protocols are recommended by Andrew Huberman and other guests on the Huberman Lab. Here are some of the suggestions:

1. Cognitive Behavioral Therapy (CBT) - Focus on sleep hygiene, have a consistent bedtime and wake-up time, and engage in relaxing activities before bed 1.
2. Non-sleep Deep Rest (NSDR) - Utilize techniques such as hypnosis from Reverie that are clinically tested for sleep 2.
3. Limit Screens Before Bedtime - Avoid using devices that emit blue light which can disrupt your circadian rhythm 1.
4. Regulate Temperature - A cool sleeping environment and possibly a warm bath before bed can be beneficial 1.
5. Hydration Before Sleep - Sip water in the 3 hours prior to sleeping to prevent waking up for bathroom trips 3.

   Better Sleep

   Craig Heller

   Andrew Huberman

   Andrew and Craig discuss the importance of cognitive behavioral therapy for better sleep hygiene, avoiding screens before bedtime, and regulating body temperature through warm baths and cooler environments.

   

   Huberman Lab

   Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40

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6. Myofunctional Therapy - Tongue exercises could help with better REM sleep and reduce snoring 4.
7. Sleep Exclusively - Use your bed for only sleep and sex to condition yourself to fall asleep easier 4.
8. Reverie App for Hypnosis - Use sleep hypnosis which can help with falling and staying asleep 5.

Incorporating these behavioral protocols, along with good sleep hygiene habits, could significantly improve sleep quality and duration. Always consider integrating any new routines or tools systematically, and consult with a healthcare professional if you're dealing with persistent sleep problems.