What protocols are recommended for improving sleep?

To improve sleep quality, Andrew Huberman and Matthew Walker recommend several protocols on the Huberman Lab:

1. Regularity: Maintain a consistent sleep schedule, going to bed and waking up at the same times every day. This helps anchor your sleep and enhances both its quantity and quality by stabilizing your circadian clock 1.

2. Darkness: Reduce light exposure in the evening. Dim your home lighting by 50% an hour before bed to increase melatonin production, which can help induce sleepiness 1.

3. Temperature: Keep your sleeping environment cool, around 67°F (18.5°C). This helps drop your core body and brain temperatures, which is vital for initiating and maintaining sleep 2.

4. Avoid Bed While Awake: Limit your time in bed if you're not sleeping. If awake for more than 20-25 minutes, get up and engage in a calming activity in dim lighting until you feel sleepy again. This helps retrain your brain to associate your bed strictly with sleeping 2.

5. Mindful of Stimulants: Limit caffeine and alcohol. Cut off caffeine at least ten hours before bed and be mindful of your alcohol intake as both can interfere with sleep quality 2.

6. NSDR Protocols: Use Non-Sleep Deep Rest protocols like yoga nidra or hypnosis to calm the nervous system and reduce sleep anxiety. These techniques help maintain a restful state, even if you're sleep deprived 3.

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These strategies are designed to manage and improve sleep through consistent habits and practices rather than immediate solutions.