What protocols are recommended for improving sleep?

To improve sleep, the Huberman Lab offers several protocols, both conventional and unconventional. Here are key strategies recommended by Andrew Huberman and his guests like Matthew Walker:

Conventional Protocols:

1. Regularity: Go to bed and wake up at the same time every day, even on weekends. This regularity helps stabilize your internal clock and enhances sleep quality 1.
2. Darkness: Reduce light exposure at least an hour before bed. Dimming lights by 50% or more helps support natural melatonin production, facilitating better sleep onset 1.
3. Cool Environment: Keep your bedroom cool, as lower temperatures are linked to improved deep sleep quality 2.

Unconventional Protocols:

1. Don't Compensate for Sleep Loss: After a bad night of sleep, avoid sleeping in, napping, or increasing caffeine intake. Stick to your regular sleep schedule to prevent disrupting your sleep rhythms further 3.
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     1

     Sleep Hygiene Essentials

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     2

     Deep Sleep Essentials

     01:28:51
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     3

     Sleep Strategies Unveiled

     01:15:55
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     4

     Sleep and Meditation

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     5

     Sleep Tips

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     6

     Sleep Tools

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2. Limit Time in Bed: If struggling with sleep, particularly insomnia, consider limiting your time in bed. Cognitive Behavioral Therapy for Insomnia (CBTI) often includes "bedtime rescheduling" to improve sleep efficiency 4.
3. Myofunctional Therapy: For snoring and related sleep disruptions, tongue exercises can help improve REM sleep quality by preventing the tongue from obstructing the airway 5.

Additional Tools:

1. Sleep Tracking: Using devices like WHOOP can provide personalized feedback on your sleep and help adjust your routines for better sleep quality 4.
2. Reverie App: This app provides guided sleep hypnosis sessions that can help improve sleep onset, reduce awakenings, and even manage insomnia 6.

By implementing these strategies, you can optimize your sleep quality and overall well-being.