What protocols are recommended for improving sleep?

To improve sleep, Andrew Huberman and his guests on the Huberman Lab recommend several evidence-based protocols:

1. Sleep Hygiene:

   • Maintain a regular sleep schedule by going to bed and waking up at the same times every day, even on weekends. This regularity helps anchor your circadian rhythm and enhances sleep quality and quantity 1.
   • Ensure darkness in the bedroom. Dim lights in the evening to promote the release of melatonin, the hormone that signals sleep onset 1.

2. Unconventional Strategies:

   • If you have a bad night of sleep, avoid sleeping in, going to bed earlier, consuming extra caffeine, or napping during the day. Maintaining your regular schedule helps reset your internal clocks 2.
   • Limit time in bed if you struggle with insomnia. This method, part of cognitive behavioral therapy for insomnia (CBTI), focuses on improving sleep efficiency by restricting the sleep window, thereby increasing the brain's efficiency in achieving restorative sleep 3.
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       1

       Sleep Hygiene Essentials

       00:06:16
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       2

       Sleep Strategies Unveiled

       01:15:55
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       3

       Sleep Efficiency Strategies

       01:24:11
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       4

       Sleep Solutions Explored

       02:17:38
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       5

       Deep Sleep Essentials

       01:28:51
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       6

       Sleep Supplement Strategies

       00:53:23
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       7

       Sleep Tips Unlocked

       02:11:03

3. Behavioral and Environmental Adjustments:

   • Use the Reverie app, which offers sleep hypnosis to improve falling asleep and staying asleep. Described as a behavioral tool, this can be an effective and low-cost method compared to supplements 4.
   • Manage room temperature by keeping your bedroom cool, as a lower temperature promotes deeper sleep 5.
   • Exercise regularly to boost the electrical quality of your deep sleep. Physical activity is linked to better deep sleep quality, especially within the realms of non-REM sleep 5.

4. Supplementation:

   • Magnesium Threonate, Apigenin, and Theanine may help improve sleep. Andrew Huberman advises trying single supplements for a week, noting any positive or negative effects before integrating more or different ones. This systematic approach can help identify the most effective supplements for individual needs without unnecessary costs 6.

5. Special Considerations:

   • Apps like Timeshifter can help manage jet lag by providing tailored light and activity schedules 7.
   • For specific issues such as acid reflux, elevating the head of the bed can improve sleep quality. For snoring, mouth tape or myofunctional therapy (tongue exercises) can be beneficial 7.

Combining these protocols can significantly enhance sleep quality and quantity, addressing various aspects from environment and behavior to supplementation.