What protocols are recommended for improving sleep?

For improving sleep, several protocols have been recommended on the Huberman Lab:

1. Consistency: Maintain a regular sleep and wake schedule without varying on weekends. This regularity helps anchor your sleep and improve both its quantity and quality by training your circadian clock 1.

2. Environment Control: Manage light exposure and ensure your sleeping environment is cool. Aim for around 67 degrees Fahrenheit. Dim down 50% of your lights in the hour before bed to prepare for sleep 2.

3. Behavioral Adjustments:

   • If you wake up in the middle of the night and can't sleep, don't stay in bed awake for long periods. Leave the bed and engage in a calming activity like reading in dim light until you feel sleepy again before returning to bed 2.
   • Avoid compensating for a bad night's sleep by sleeping in or going to bed earlier the next night 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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4. Caffeine and Alcohol: Limit caffeine intake to at least ten hours before bedtime and be mindful of alcohol consumption as both can significantly affect sleep quality 2.

5. Cognitive Behavioral Techniques: Consider cognitive behavioral therapy for insomnia (CBTI), which includes techniques like bedtime rescheduling to limit time in bed and increase sleep efficiency 4.

6. Temperature Regulation: Keeping the sleep environment cool and using techniques like wearing socks to bed can help adjust body temperature conducive for sleep 2.

7. Hypnosis and NSDR Protocols: Utilize tools like the Reverie app for sleep hypnosis, or engage in non-sleep deep rest (NSDR) protocols like yoga nidra to help manage sleep disturbances 5.

These strategies combine behavioral adjustments, environmental controls, and cognitive techniques to enhance sleep quality and tackle insomnia effectively.

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