What protocols are recommended for improving sleep?

To improve sleep, the following protocols and tools were recommended by Andrew Huberman and guests on the Huberman Lab:

1. Behavioral Protocols:

   • Non-Sleep Deep Rest (NSDR): Practices for achieving a state of deep relaxation, useful for falling asleep or returning to sleep if awakened during the night. An NSDR script by Andrew Huberman is freely available on YouTube 1.

2. Environmental Adjustments:

   • Ensure the bedroom environment is conducive to sleeping and sex only, reducing instances of insomnia 2.
   • Elevating the head of the bed can help with acid reflux problems that might interfere with sleep 2.

3. Technological Tools:

   • Timeshifter app: Help manage jet lag by providing a protocol based on your travel plans 2.
   • Reverie app: Offers sleep hypnosis sessions that have been shown to help with falling asleep and staying asleep 3 4.
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       1

       Non-Sleep Deep Rest

       00:07:03
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       2

       Sleep Tips Unlocked

       02:11:03
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       3

       Sleep Strategies Uncovered

       01:08:16
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       4

       Sleep Solutions Explored

       02:17:38
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       5

       Sleep Supplement Strategies

       00:53:23
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       6

       Sleep Supplements Insights

       01:33:49
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       7

       Tools for Concentration

       00:15:16

4. Supplements:

   • Using sleep-related supplements like Magnesium Threonate, apigenin, and theanine after considering individual needs and preferably after discussing with a healthcare provider 5 6.

5. Therapies:

   • Myofunctional therapy: Tongue exercises that might help with REM sleep and snoring issues 2.

Andrew emphasizes the importance of understanding the diverse tools available to help modify physiology for cognitive and physical improvement. He stated the importance of optimizing sleep to maintain focus and attention, and offered a sleep toolkit available through the Huberman Lab platforms 7.

Additionally, he suggests trying different interventions one at a time and for periods of about a week to understand which supplements or strategies work best for an individual's sleep 5.

Remember to always consult a healthcare professional before implementing new health protocols, especially when considering the use of supplements.