What protocols are recommended for improving sleep?


To improve sleep, the following protocols and tools can be considered:

  1. Behavioral Adjustments:

    • Limit bed activities to only sleeping and sex to create a specific environment, helping with potential insomnia issues 1.
    • Consider myofunctional therapy or tongue exercises, particularly if snoring or REM sleep is an issue 1.
  2. Technological Tools:

    • The Timeshifter app can help with jet lag by offering a light, food, and hydration protocol 1.
    • The Reverie app provides an 8 to 11-minute sleep hypnosis session once a week to assist with falling asleep and staying asleep, and might help with insomnia 2.
  3. NSDR Protocols:

    • Nonsleep Deep Rest (NSDR) protocols such as yoga nidra, meditation, and clinically-tested hypnosis for anxiety can be used during the night or day to learn how to turn off thoughts and promote sleep 3.

      Sleep Tips

      Andy shares some tips for better sleep, including using an app called Timeshifter for jet lag, elevating the head of your bed for acid reflux, and only using your bed for sleeping and sex. He also suggests myofunctional therapy for snoring and tongue exercises for better REM sleep.

      Huberman Lab

      Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  4. Supplement Stack:

    • Magnesium threonate, apigenin, and theanine are supplements that can improve the ability to fall and stay asleep for most people. It is recommended to first focus on behavioral tools, then nutrition, and then supplements, consulting your physician before adding or removing any supplement 4 5 6.
  5. NSDR Protocols for Reduction of Sleep Need:

    • Regular meditation has been shown to enhance attention, memory, mood, and potentially reduce the total amount of sleep needed. However, it’s recommended not to meditate too close to bedtime to avoid sleep disturbance 7.

It's important to approach these recommendations systematically and in consultation with a healthcare provider before making changes to your sleep protocol.