What protocols are recommended for improving sleep?

Improving sleep can involve a combination of strategies, as explained by Dr. Andy Galpin and Andrew Huberman on the Huberman Lab. Here are some protocols and tools that have been recommended:

1. Behavioral Techniques:

   • Only use your bed for sleeping and sex to create an environment special for sleep and minimize problems of falling asleep or insomnia 1.
   • If waking up in the night due to a preoccupying thought or small task, consider getting up to resolve it and then attempt to return to sleep 2.
   • Use myofunctional therapy - tongue exercises to strengthen the tongue to prevent it from obstructing the airway, which can improve REM sleep and reduce snoring 1.

2. Technology and Apps:

   • Timeshifter app for dealing with jet lag through a personal protocol 1.
   • Reverie app, which is a behavioral tool used for an 8 to 11-minute sleep hypnosis once a week that can help improve the ability to fall asleep quickly, stay asleep, and manage insomnia 2 3.
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       Sleep Tips Unlocked

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       Sleep Strategies Uncovered

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       Sleep Supplement Strategies

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       Meditation and Sleep

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       Sleep Optimization Strategies

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3. Supplements:

   • Supplements like magnesium threonate, apigenin, and theanine can greatly improve the ability to fall asleep and remain asleep for most people 3 4.
   • It's recommended to try a single supplement for about a week without changing anything else to see how it benefits your sleep before potentially adding or swapping to try a different supplement 4.

4. NSDR Protocols:

   • Non-Sleep Deep Rest protocols (like hypnosis and yoga nidra) can help teach the nervous system how to turn off thoughts and induce sleep. These can be practiced at any time of day 3.

5. Meditation:

   • Short daily meditation sessions (not too close to bedtime) might enhance attention, memory, mood, and emotion regulation, potentially leading to better sleep and even reducing the total amount of sleep needed 5.

It is important to remember that behavioral tools should come first, followed by nutrition, and then supplementation if needed, with the consultation of a healthcare provider before starting or changing any protocols 6.

For improving alertness, Andrew Huberman recommends specific breathwork techniques that involve altering the balance and vigor of your breathing. Here are two techniques that you can explore:

1. Rapid Inhale and Short Exhale: By inhaling deeply or vigorously and then exhaling less long or less vigorously, you can increase your alertness through the mechanical aspects of your interoception. Practicing a few deep inhales followed by shorter exhales will elevate your heart rate and increase alertness. 1.

2. Cyclic Hyperventilation: This involves deep inhales and exhales in a repetitive manner, which can be performed via the nose on the inhale and through the mouth on the exhale. Performing about 25 to 30 deep inhales and exhales would make you feel more alert and increase your body temperature due to the release of adrenaline. Following this, you hold your breath with your lungs empty for 15 to 30 seconds. This breathing pattern can increase levels of adrenaline, making you more awake and energized, similar to having a cup of espresso 2.

Remember, these exercises can be powerful, so it is important to practice them in a safe environment and to be cautious if you have conditions like anxiety or panic attacks. Always consult with a healthcare professional before beginning any new breathwork practice, especially if you have underlying health concerns.