sleep protocols


Sleep protocols as discussed in the emphasize the fundamental role quality sleep plays for cognitive and physical performance. underscores that sleep modulates nearly every process in the brain and body, tentatively stating that there are no alternatives for overcoming chronic sleep deprivation 1. Ensuring enough sleep is recommended, and to avoid sleep anxiety, one should not fixate on a rigid sleeping schedule 2.

advocates for Non-Sleep Deep Rest (NSDR) protocols, which provide a behavioral method to induce states of deep relaxation and recovery, potentially compensating for sleep loss and helping with anxiety and self-regulation 3. Other sleep strategies include matching sleep cycles with a baby’s schedule, utilizing deep rest protocols, practicing polyphasic sleep, and ensuring morning and evening light exposure during chaotic sleep schedules 4.

Tools for Concentration

Andrew explains the importance of sleep in modulating focus and attention, and offers a sleep toolkit to optimize sleep. He emphasizes that there is no tool that can replace the benefits of quality sleep for cognitive and physical performance.

Huberman Lab

Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88

Additional sleep tips include using an app called Timeshifter for travel-related jet lag, elevating the head of the bed for acid reflux, myofunctional therapy for improving REM sleep, and creating a dedicated sleep environment in the bedroom 5. Furthermore, after injury, quality sleep (or NSDR if sleep is challenging) and daily mobility like walking are crucial for recovery 6.

To explore these topics further, individuals can refer to episodes focused on sleep, such as "Master Your Sleep" and "Perfect Your Sleep," as well as the use of sleep toolkits provided by the 1.