What protocols are recommended for improving sleep?

To improve sleep, there are several protocols and tips endorsed by experts such as Andrew Huberman and Matthew Walker on the Huberman Lab. Here are some key recommendations:

1. Keep a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, including weekends. This regularity helps anchor your sleep and improves sleep quality by aligning with your circadian rhythms 1.

2. Optimize Sleep Environment:

   • Cool Room Temperature: Maintain a cool sleeping environment around 67°F (about 19°C) to help your body drop its core temperature for better sleep 2.
   • Darkness: Reduce light exposure before bed to increase melatonin production. Dim lights in the evening to signal to your body that it’s time to wind down 1.

3. Manage Caffeine and Alcohol Intake: Avoid caffeine at least 10 hours before bedtime and be mindful of alcohol consumption, as both can disrupt sleep quality 2.

4. Establish a Wind-Down Routine: Engage in activities such as light stretching, meditation, or reading to prepare your body for sleep. Avoid screens and overly stimulating activities before bedtime 3.

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5. Avoid Staying Awake in Bed: If you cannot fall asleep within 20-25 minutes, get out of bed and engage in a calming activity in dim light. Return to bed only when you feel sleepy to break negative sleep associations 2.

6. Supplemental Tools: Apps like Timeshifter can help manage jet lag by advising on light exposure and other behaviors 4.

These protocols, when integrated into daily routines, can significantly enhance sleep quality, aiding in overall health and cognitive function.