What protocols are recommended for improving sleep?

To improve sleep, there are several practical protocols and tools recommended by experts from the Huberman Lab:

1. Regularity:

   • Maintain a consistent sleep schedule by going to bed and waking up at the same time daily, including weekends, to reinforce your circadian rhythm 1.

2. Wind-Down Routine:

   • Create and follow a relaxing pre-sleep routine, like light stretching, listening to calming podcasts, or reading, to gradually transition into sleep 2.

3. Optimize Environment:

   • Ensure your sleeping environment is dark and cool. Dim lights at least an hour before bed to increase melatonin production and signal to your body that it's time to sleep 1.

4. Mind Distraction:

   • Engage in activities that get your mind off itself. If you wake up in the night and can’t get back to sleep, try a mental exercise, such as visualizing a familiar walk in detailed steps 2 3.
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       1

       Sleep Hygiene Essentials

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       2

       Sleep Wind Down

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       3

       Sleep Efficiency Strategies

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       4

       Better Sleep

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       5

       Sleep Reset Techniques

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       6

       Sleep Tools

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       7

       Unconventional Sleep Tips

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5. Non-Sleep Deep Rest (NSDR):

   • Use protocols like Yoga Nidra or specific hypnosis apps (e.g., Reverie) to learn how to relax your brain and body, which can help with falling back asleep if you wake up during the night 4.

6. Sleep Therapy:

   • Cognitive Behavioral Therapy for Insomnia (CBTI) and sleep restriction therapy can be very effective. These involve working with a clinician to identify and address all potential sleep disruptors. Bedtime rescheduling, a component of CBTI, can help recalibrate your sleep efficiency by temporarily limiting your time in bed 3 5.

7. Behavioral Tools:

   • Techniques like meditation before bed can be useful to calm the mind. Regular use of apps or protocols that aid in relaxation and anxiety reduction has been shown to improve sleep quality significantly 6 7.

Applying these protocols can help enhance your sleep quality and duration.