What protocols are recommended for improving sleep?


To improve sleep, the has discussed several protocols and tools, including:

  1. Sleep hypnosis using apps like Reverie to aid in falling asleep quickly, staying asleep, and falling back asleep if waking up in the middle of the night 1.
  2. Utilizing Timeshifter for travel-related jet lag 2.
  3. Elevating the head of the bed for acid reflux 2.
  4. Myofunctional therapy, which involves tongue exercises, for snoring and REM sleep issues 2.
  5. Keeping only two activities (sleep and sex) confined to the bed to reduce problems with falling asleep or insomnia 2.
  6. Non-sleep deep rest (NSDR) protocols like yoga nidra or clinically tested hypnosis to teach the nervous system how to turn off thoughts and promote sleep 3 4.

    Sleep Tools

    Andrew and Andy discuss various tools to improve sleep, including the Reverie app and behavioral techniques such as getting up to complete a task that's keeping you awake. They emphasize the importance of finding what works for you and your budget.

    Huberman Lab

    Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  7. Emphasizing the importance of getting enough quality sleep for cognitive and physical performance 3.
  8. Being cautious not to get neurotically attached to a sleep schedule to avoid sleep anxiety and learning how to use NSDR to calm the nervous system 4.
  9. Optimizing exercise timing like exercising first thing in the morning, around three hours after waking, or 11 hours after waking to reduce injury and enhance performance 5.

It is always recommended to try out these behavioral and environmental adjustments before jumping to substances or supplements. However, if looking to explore supplements to help with sleep, the suggests trying single ingredient formulations like Magnesium Threonate or Apigenin and assessing how they benefit your sleep over a week 6.

When making changes to your sleep protocols, it's essential to do so systematically, avoid dramatic changes to your overall nutrition or supplementation, and see if combinations work even better. Supplements should be used as an opportunity to understand how individual ingredients impact your sleep and overall well-being 6.