sleep protocol

To optimize sleep, Andrew Huberman and guests have discussed several key protocols on the Huberman Lab, including:

1. Non-Sleep Deep Rest (NSDR): This involves practices like hypnosis and yoga nidra, which help calm the nervous system and improve sleep quality without medication. Andrew Huberman suggests using these protocols when waking up at night to help return to sleep or during the day to manage anxiety and improve overall sleep quality 1.

2. Cognitive Behavioral Therapy for Insomnia (CBTI): This includes techniques like bedtime rescheduling, where your time in bed is gradually adjusted to improve sleep efficiency. This method teaches the brain to associate bed with sleep and not wakefulness, gradually enhancing sleep duration and quality 2.

3. Sleep Hygiene: Basic strategies include maintaining regular sleep and wake times, ensuring darkness before bed to boost melatonin levels, and keeping the sleeping environment cool (around 67°F or 19°C) to help with sleep onset and maintenance 3 4.

   • 

     1

     Sleep Strategies Uncovered

     01:08:16
     
   • 

     2

     Sleep Efficiency Strategies

     01:24:11
     
   • 

     3

     Sleep Hygiene Essentials

     00:06:16
     
   • 

     4

     Sleep Optimization Tips

     00:18:54
     
   • 

     5

     Sleep Reset Techniques

     01:28:47
     

4. Bedtime Adjustments and Relearning Sleep Confidence: For those with disrupted sleep patterns, adjusting bedtimes and maintaining consistent wake-up times can retrain the brain to improve sleep. This method builds confidence in one's ability to sleep and re-establishes control over sleep habits 5.

These protocols provide a comprehensive approach to optimizing sleep through behavioral adjustments and environmental modifications, enhancing overall restfulness.