What protocols are recommended for improving sleep?

To improve sleep quality, Andrew Huberman and his guests, such as Matthew Walker, outline several protocols. These include both conventional and unconventional methods:

Basics of Sleep Hygiene

1. Regularity: Go to bed and wake up at the same time every day, even on weekends, to help regulate your circadian rhythm.
2. Darkness: Ensure a dark environment before sleep, as exposure to light can hinder melatonin release. Dimming lights 1 hour before bed is recommended.
3. Cool Temperature: Keep the bedroom cool, around 65°F (18.3°C).
4. Wind-down Routine: Establish a calm and consistent pre-sleep routine, like reading or meditation, to signal your body it's time for sleep 1.

Cognitive Behavioral Therapy for Insomnia (CBTI)

• Bedtime Rescheduling: Limit the time in bed to improve sleep efficiency. This involves initially reducing the sleep window and then gradually increasing it as sleep improves. This method retrains the brain to associate bed with sleep, not wakefulness 2 3.

  Sleep Hygiene Basics

  Matthew Walker

  Andrew Huberman

  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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Unconventional Tips

1. Mental Walks: Instead of counting sheep, take a detailed mental walk through a familiar route to distract your mind from anxiety.
2. Reflection and Rumination: Distract your mind from late-night worries by engaging in non-stressful activities or meditations before bed 4 5.

Behavioral Techniques

1. NSDR Protocols: Non-Sleep Deep Rest practices like Yoga Nidra or hypnosis can help calm the nervous system, facilitating better sleep and managing anxiety 6.
2. Reverie App: Sleep hypnosis using the Reverie app has shown effectiveness in helping people fall asleep faster and manage insomnia 7.

Supplements and Tools

• Magnesium Threonate/Bisglycinate: These forms of magnesium are recommended for their high bioavailability and ability to promote sleep by calming the nervous system 8.

Implementing these protocols can significantly enhance sleep quality and overall well-being.