What protocols are recommended for improving sleep?

The protocols recommended for improving sleep include a combination of behavioral and environmental adjustments:

1. Regularity: Maintain consistent sleep and wake times. This synchronizes the body's internal clock and improves sleep quality 1.
2. Optimal Environment:
   • Darkness: Dim your lights at least one hour before bedtime to enhance melatonin production, which promotes sleep onset 1.
   • Temperature: Keep your sleeping environment cool, around 67°F (approximately 18.5°C). This helps drop your core body temperature, which is necessary for sleep 2.
3. Behavioral Adjustments:
   • Avoid staying awake in bed for long periods if sleep doesn't come; leave the bed and engage in a relaxing activity until drowsiness returns 2.
   • Monitor intake of stimulants like caffeine and depressants like alcohol, especially close to bedtime 2.
4. Cognitive Behavioral Therapy for Insomnia (CBTI): This involves structured practices that reduce the anxiety and habits that can interfere with sleep 3.
   
   1
   Sleep Hygiene Essentials
   00:06:16
   
   2
   Sleep Optimization Tips
   00:18:54
   
   3
   Sleep Efficiency Strategies
   01:24:11
   
   4
   Better Sleep
   01:08:16
5. Non-Sleep Deep Rest (NSDR) protocols: Techniques like hypnosis or relaxation recordings that help calm the mind and ease into sleep or restfulness 4.

These protocols are practical investments in improving sleep hygiene and managing factors that typically disturb sleep.

Hello! How can I assist you today? If you have any questions or need information related to the Huberman Lab Podcast, feel free to ask!