What protocols are recommended for improving sleep?

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Protocols recommended for improving sleep as mentioned in the include:

  1. Behavioral Adjustments:

    • Keeping a consistent sleep schedule to avoid sleep anxiety.
    • Using the bed only for sleeping and sex to improve the ease of falling asleep.
    • If waking up in the night and unable to sleep, engaging in non-sleep deep rest (NSDR) protocols, like hypnosis or meditation, to calm the nervous system and help return to sleep 1.

  2. Technological Tools:

    • Apps like Timeshifter to manage jet lag by providing personalized protocols including light exposure, meals, and hydration 2.
    • Reverie app for sleep hypnosis which can improve sleep quality and help with insomnia 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
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  3. Environmental Changes:

    • Elevate the bed's head if experiencing acid reflux, which can improve comfort and sleep quality.
    • Room cooling and dimming lights in the evening help align with the natural drop in body temperature and reduced light as sleep time approaches 4.

  4. Physical Interventions:

    • Myofunctional therapy involving tongue exercises, which can benefit individuals with issues like snoring and help improve REM sleep 2.

  5. Supplementation:

    • Considering supplements like magnesium threonate, apigenin, and theanine if behavioral tools aren't sufficient. Each supplement should be tried systematically to see which works best for individual needs, and consultation with a physician is recommended before starting any new supplement 5.

  6. Meditation:

    • Daily meditation practices (but not too close to bedtime) can enhance attention, memory, mood, emotion regulation, and may even reduce total sleep requirements 6.

It's important to note that these recommendations are for general informational purposes and it's crucial to consult healthcare professionals for advice tailored to individual health needs and conditions.

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