What protocols are recommended for improving sleep?


To improve sleep, the recommends the following protocols:

  1. NSDR Protocols: Non-Sleep Deep Rest (NSDR), such as hypnosis and yoga nidra, can help calm the mind and body, easing the transition to sleep 1.
  2. Sleep Hygiene: Regular bedtime and wake-up time, avoiding screens and blue light before bed, and engaging in relaxing activities pre-sleep are essential for sleep hygiene.
  3. Room Temperature: Sleep may be improved by keeping the sleeping environment cooler and taking a warm bath before bed, as advocated by the sleep medicine community 2.
  4. Focused Bed Use: Limit bed activities to only sleep and sex to enhance the specialness of the sleep environment 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
  5. Sleep Supplements: If needed, try single-ingredient sleep supplements systematically to identify what improves sleep quality—start with the lowest effective dose and adjust gradually 4.
  6. Mouth Tape: Mouth taping or a nasal dilator can reduce waking due to a dry mouth and the need to drink water, which can prevent sleep disruption 5.

Cognitive Behavioral Therapy is emphasized for sleep hygiene, focusing on behavior modification rather than pharmacology. Moreover, modulating sleep through these behavioral protocols is more sustainable than relying solely on sleep medication or supplements. Always consult with a healthcare provider before implementing new sleep protocols, particularly when considering supplements or significant changes to your routine.