What protocols are recommended for improving sleep?

Andrew Huberman and various guests from the Huberman Lab provide several protocols for improving sleep. Here are some key recommendations:

Basics of Sleep Hygiene:

1. Regularity: Go to bed and wake up at the same time every day to stabilize your circadian rhythm. This consistency is crucial for both sleep quality and quantity 1.
2. Darkness: Dim the lights in your home at least an hour before bedtime to stimulate melatonin production, which helps signal your brain that it’s time to sleep 1.

Unconventional Tips:

1. Limit Time in Bed: If you have insomnia, avoid spending too much time in bed. Restricting your sleep window can make your sleep more efficient, a method known as cognitive behavioral therapy for insomnia (CBTI) 2.
2. Sleep Environment: Elevate the head of your bed if you suffer from acid reflux, and consider using mouth tape or myofunctional therapy if you snore 3.
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     1

     Sleep Hygiene Essentials

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     2

     Sleep Efficiency Strategies

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     3

     Sleep Tips

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     4

     Deep Sleep Essentials

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     5

     Sleep Tools

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Advanced Strategies:

1. Temperature: Keep your bedroom cool. Lowering body temperature enhances deep non-REM sleep quality 4.
2. Exercise: Regular physical activity improves the electrical quality of deep sleep. However, timing and intensity should be managed to avoid disrupting sleep 4.

Behavioral Tools:

1. Reverie App: Utilizes sleep hypnosis protocols that help improve sleep onset, duration, and quality. It’s an affordable alternative to supplements 5.
2. Timeshifter App: Useful for frequent travelers to combat jet lag by providing personalized light exposure and sleep schedules 3.

Adopting these protocols can significantly enhance your sleep quality and overall well-being.