What protocols are recommended for improving sleep?

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To improve sleep, several protocols and tips are recommended by experts such as and . Below are some key strategies:

  1. Regularity: Keep a consistent sleep schedule by going to bed and waking up at the same times every day, even on weekends. This helps anchor your circadian clock and enhances sleep quality and quantity 1 2.

  2. Darkness: Reduce light exposure in the evening. Dim the lights in your home at least an hour before bedtime to promote melatonin production, which helps regulate sleep onset 1.

  3. Temperature: Keep your sleeping environment cool, ideally around 67°F (18.5°C). This helps decrease your core body temperature, which is essential for initiating and maintaining sleep. Using thick socks or a hot water bottle can help if you feel too cold 2.

  4. Limit Time in Bed: If you can't fall asleep within 25 minutes, get out of bed and engage in a relaxing activity until you feel sleepy again. This helps prevent your brain from associating your bed with wakefulness 2.

  5. Be Mindful of Stimulants: Avoid caffeine at least ten hours before bedtime and limit alcohol consumption, as both can significantly disrupt sleep 2.

  6. Non-Sleep Deep Rest (NSDR) Protocols: Techniques such as yoga nidra and hypnosis can help relax the nervous system and improve sleep quality. The Reverie app offers sleep hypnosis for better sleep outcomes 3 4.

    Sleep Hygiene Basics

    Matthew emphasizes the importance of regular sleep patterns and darkness for optimal sleep quality. Consistent bedtime routines and dimming lights before sleep can significantly improve sleep onset and duration.
    Huberman Lab
    Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series
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  7. Behavioral Tools: Avoid becoming overly attached to strict sleep schedules to prevent sleep anxiety. Use tools like meditation and relaxation exercises to help calm the mind and prepare for sleep 5.

  8. Cognitive Behavioral Therapy for Insomnia (CBTI): For those struggling with chronic insomnia, CBTI can be very effective. This includes interventions like bedtime rescheduling, which helps create a more efficient sleep pattern by temporarily restricting time in bed to consolidate sleep 6.

These strategies collectively help to create an environment conducive to restful and restorative sleep.

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