What protocols are recommended for improving sleep?

To improve sleep, multiple strategies have been discussed on the Huberman Lab:

1. Use tools like the Timeshifter app for managing jet lag by adjusting light exposure, meal times, and other factors 1.
2. Elevate the head of your bed to help with acid reflux and consider myofunctional therapy for snoring or REM sleep issues 1.
3. Practice NSDR protocols like hypnosis for sleep, which can improve sleep quality without medication 2.
4. Optimize sleeping behavior and get quality sleep most nights, as sleep is the primary modulator for focus and attention 3.

   Sleep Tips

   Andy Galpin

   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

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5. Test and potentially integrate supplements like Magnesium Threonate, apigenin, or theanine, adding or removing them one at a time to see what helps your particular sleep issues 4 5.
6. Use meditation - daily practices can enhance various cognitive functions but should be done at the right time, as meditating too close to bedtime can impair sleep 6.

Additionally, keeping the sleeping environment dedicated to only sleep and sex can markedly improve the ability to fall and stay asleep 1.

As a side note, it's essential to discuss changes to your sleep hygiene or supplementation with a healthcare professional to ensure the suitability for your individual health needs.

In Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness, Dr. Andrew Huberman discusses strategies for managing sleep, particularly in relation to the challenges of jet lag, shift work, and sleeplessness. He talks about the importance of understanding and syncing with our internal biological rhythms to maintain health and improve sleep quality.

Key points from the episode include:

• Finding your temperature minimum—the point in the early morning when your body temperature is the lowest—as a way to reset your internal clock.
• The role of light exposure in syncing our circadian rhythm. Dr. Huberman stresses aiming for morning light exposure of around 100k lux to set our biological clock correctly.
• Considering the dangers associated with jet lag, such as its potential impact on lifespan and disease risk.
• The fact that traveling west is generally easier on our circadian rhythms than traveling east.
• The use of understanding both temperature and light exposure to control and maintain our circadian rhythms.
• Discussion on the impact of diet timing, exercise, and other lifestyle factors on our sleep cycles.
• The effects of melatonin and the use of various supplements that might aid sleep.

These insights and more provide listeners with a deeper understanding of how to optimize their sleep and adjust to schedule changes more effectively.