What protocols are recommended for improving sleep?

To improve sleep, several protocols and strategies have been suggested by sleep experts discussed on the Huberman Lab:

1. Consistency in Sleep Schedule: Maintain a regular sleep routine by going to bed and waking up at the same time every day. This regularity helps anchor your circadian rhythms and improves both the quantity and quality of sleep 1.

2. Environmental Adjustments:

   • Darkness: Dim your lights about 50% or more an hour before bedtime. This encourages melatonin production, which is essential for regulating sleep 1.
   • Temperature: Manage both room and body temperature, as it affects sleep quality. Cooler temperatures are generally conducive to better sleep 2.

3. Behavioral Approaches:

   • For those struggling with sleep, rather than sleeping in or altering your schedule after a bad night, it's advised to stick to your normal routine. Avoid compensating with extra caffeine or naps 3.
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   • Limit time in bed; this is part of cognitive behavioral therapy for insomnia (CBTI), which promotes sleep efficiency by not extending time in bed unnecessarily 4.

4. Managing Sleep Disruptions:

   • If you struggle with waking up during the night, tools like sleep hypnosis apps (e.g., Reverie) can assist in improving the ability to fall asleep quickly and stay asleep 5.
   • Address issues like snoring through myofunctional therapy or mouth taping, which may enhance restfulness and reduce disruptions 6.

5. Substance and Light Management:

   • Understand the impacts of alcohol, caffeine, and cannabis on sleep and adjust consumption accordingly 2.

By following these protocols and maintaining good sleep hygiene, you can significantly enhance your sleep quality and overall health.