What protocols are recommended for improving sleep?

The protocols recommended for improving sleep include a combination of behavioral and environmental adjustments:

1. Regularity: Maintain consistent sleep and wake times. This synchronizes the body's internal clock and improves sleep quality 1.
2. Optimal Environment:
   • Darkness: Dim your lights at least one hour before bedtime to enhance melatonin production, which promotes sleep onset 1.
   • Temperature: Keep your sleeping environment cool, around 67°F (approximately 18.5°C). This helps drop your core body temperature, which is necessary for sleep 2.
3. Behavioral Adjustments:
   • Avoid staying awake in bed for long periods if sleep doesn't come; leave the bed and engage in a relaxing activity until drowsiness returns 2.
   • Monitor intake of stimulants like caffeine and depressants like alcohol, especially close to bedtime 2.
4. Cognitive Behavioral Therapy for Insomnia (CBTI): This involves structured practices that reduce the anxiety and habits that can interfere with sleep 3.

   Sleep Hygiene Basics

   Andrew Huberman

   Matthew Walker

   Matthew emphasizes the importance of regular sleep patterns and darkness for optimal sleep quality. Consistent bedtime routines and dimming lights before sleep can significantly improve sleep onset and duration.

   

   Huberman Lab

   Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series

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5. Non-Sleep Deep Rest (NSDR) protocols: Techniques like hypnosis or relaxation recordings that help calm the mind and ease into sleep or restfulness 4.

These protocols are practical investments in improving sleep hygiene and managing factors that typically disturb sleep.