give me a protocol to improve my sleep. i want a higher sleep score on my fitbit


To improve your sleep and potentially enhance your sleep score on your Fitbit, you can incorporate the following protocol from the knowledge shared by :

  1. Engage in Non-Sleep Deep Rest (NSDR): NSDR protocols like hypnosis, yoga nidra, or meditation help you learn how to calm down and turn off your thoughts, allowing you to fall back asleep or recover sleep. These can be done first thing in the morning, during the daytime, or after waking up in the middle of the night 1. You can find NSDR scripts like the one offered by on YouTube 2.

  2. Regular Practice of NSDR: Incorporate daily practice of NSDR or yoga nidra in your daytime routine for self-directed relaxation. You can find free resources online including a 10-minute NSDR by 3.

    Better Sleep

    Andrew discusses the importance of getting enough sleep and how to avoid sleep anxiety. He introduces NSDR protocols and how they can help people learn how to turn off their thoughts and go back to sleep. He emphasizes the benefits of using behavioral protocols and meditation to shift the mind and control sleep and circadian rhythms.

    Huberman Lab

    Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4
  3. Limit Fluid Intake Before Sleep: Avoid drinking too many fluids in the last couple of hours before going to bed to prevent waking up in the middle of the night 3.

  4. Monitor Sleep Environment: Observe and adjust the temperature and humidity in your bedroom. Consider the use of sleep technology to identify positions leading to sleep disturbances 4.

  5. Use Writing as a Protocol: Writing about traumatic or stressful experiences might help improve sleep patterns 5.

  6. Record Key Parameters: Keep track of when you wake up, when you get sunlight, when you exercise, and when you follow an NSDR protocol 6.

  7. Supplements: If behavioral changes are insufficient, consider supplements such as theanine, inositol, or a sleep stack that includes magnesium threonate, though always consult with your doctor before taking any supplements 3.

  8. Reverie App: If you're averse to supplements, the Reverie app offers hypnosis protocols that help improve the ability to fall asleep, stay asleep, and fall back asleep if woken up in the middle of the night 7.

Remember to first prioritize behavioral tools, as these often have the most lasting impact on sleep quality. Consult your healthcare provider before making significant changes to your sleep routine, especially when adding supplements.