What protocols are recommended for improving sleep?

To improve sleep, Andrew Huberman recommends various protocols, such as:

1. Using a sleep hypnosis app like Reverie for quick sleep onset, staying asleep, and potentially alleviating insomnia 1.
2. Engaging in non-sleep deep rest (NSDR) practices, like hypnosis and yoga nidra, to access deep calm and teach the nervous system how to relax 2.
3. Polyphasic sleep, which involves sleeping in 90-minute increments throughout the day, to potentially reduce overall sleep needs 3.

   Sleep Tools

   Andy Galpin

   Andrew Huberman

   Andrew and Andy discuss various tools to improve sleep, including the Reverie app and behavioral techniques such as getting up to complete a task that's keeping you awake. They emphasize the importance of finding what works for you and your budget.

   

   Huberman Lab

   Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

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4. Morning and evening sunlight exposure to regulate circadian rhythms during chaotic sleep schedules 4.
5. Techniques such as meditation and NSDR protocols to learn how to turn off thoughts and promote sleep 5.

These tools are not only beneficial for sleep improvement but can also aid individuals experiencing sleep disturbances due to parenting, shift work, or caring for a sick loved one. For further information on NSDR, Dr. Huberman provides a free NSDR script on YouTube 6.