What protocols are recommended for improving sleep?

To improve sleep, Andrew Huberman from the Huberman Lab recommends specific protocols including:

1. Consistent Sleep-Wake Schedule: Maintain regular sleep and wake times to regulate your body's internal clock.

2. Morning Light Exposure: Get exposure to natural light within 30 minutes of waking for 10-30 minutes to regulate your circadian rhythm.

3. Limiting Caffeine and Alcohol: Avoid caffeine 8-10 hours before bedtime and limit alcohol intake, as it can disrupt sleep quality.

4. Pre-Sleep Wind-Down: Establish a calming bedtime routine which might include activities like reading or listening to relaxing music.

5. Environment Optimization: Ensure your sleep environment is dark, cool (around 65°F or 18°C), and quiet. Consider using blackout curtains or a white noise machine.

6. Supplements: Consider supplements like Magnesium Threonate or Bisglycinate, Apigenin, and Theanine which Dr. Huberman discusses for promoting better sleep onset and quality 1 2 3.

7. Avoiding Screens: Limit exposure to screens and artificial light at least one hour before bed, as blue light can interfere with melatonin production.

By following these protocols, you can enhance your sleep quality and overall health. Always consult with a healthcare provider for personalized advice and before starting any new supplement.

In your morning routine, Andrew Huberman recommends incorporating the following protocols for optimal brain and body performance:

1. • Get bright sunlight within the first 30-60 minutes after waking.
   • It's important for setting your circadian rhythm and cortisol pulse, which helps with wakefulness and mood regulation 1 2.

2. Physical Activity:

   • Engage in some form of physical activity, such as a walk, stretching, or a brief workout.
   • This further stimulates cortisol production and helps wakefulness 3 2.
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3. Delay Caffeine Intake:

   • Wait 90-120 minutes after waking before consuming any caffeine.
   • This allows the natural cortisol peak to clear out adenosine, optimizing alertness and energy levels 1.

4. Hydration:

   • Drink water or water with electrolytes shortly after waking.
   • Hydration is critical for metabolic processes and overall function 1.

5. Mindfulness or Slow Start:

   • Start your day slowly, optionally involving mindfulness or a gradual entry into more demanding activities.
   • This sets a calm mood for the day 4.

By following these steps, you can ensure a more effective, productive, and healthier start to your day.