What protocols are recommended for improving sleep?

Improve sleep by optimizing sleep habits and the bedroom, using targeted protocols, and testing supplements one at a time.

1. Timeshifter for jet lag: Enter your origin and destination to get a schedule for light, stimulants, food, hydration, and other factors; follow the recommendations while adjusting to travel. 1

2. Address reflux or snoring: For acid reflux, elevating the head of the bed by about six inches may help you sleep. For snoring, the guest described mouth tape as a first step and myofunctional therapy—tongue exercises—as another option, especially for people with REM-sleep issues; it may take at least six weeks to see effects. 2

3. Use NSDR if you wake and can’t get back to sleep: Yoga nidra or sleep hypnosis can help you return to sleep or, at minimum, reach a deeply relaxed state rather than struggle with wakeful rumination. 3

4. Keep the bed for sleep and sex: Making the bed environment specific to those two activities may help with falling asleep and staying asleep. More broadly, consistently getting excellent sleep was emphasized as important. 4

5. Test supplements individually: If behavioral approaches aren’t enough, consider trying magnesium threonate, apigenin, or theanine one at a time so you can assess your response. Check with a physician before adding supplements; the discussion also notes that some people experience digestive effects from magnesium or vivid dreams from theanine. 5

6. Meditate daily, but watch the timing: Daily meditation can support sleep, though some people find that meditating too close to bedtime makes it harder to fall asleep. 6

Start with behavioral changes and the sleep environment, then consider targeted tools or supplements if needed.