What protocols are recommended for improving sleep?

Improving sleep can involve a combination of strategies, as explained by Dr. Andy Galpin and Andrew Huberman on the Huberman Lab. Here are some protocols and tools that have been recommended:

1. Behavioral Techniques:

   • Only use your bed for sleeping and sex to create an environment special for sleep and minimize problems of falling asleep or insomnia 1.
   • If waking up in the night due to a preoccupying thought or small task, consider getting up to resolve it and then attempt to return to sleep 2.
   • Use myofunctional therapy - tongue exercises to strengthen the tongue to prevent it from obstructing the airway, which can improve REM sleep and reduce snoring 1.

2. Technology and Apps:

   • Timeshifter app for dealing with jet lag through a personal protocol 1.
   • Reverie app, which is a behavioral tool used for an 8 to 11-minute sleep hypnosis once a week that can help improve the ability to fall asleep quickly, stay asleep, and manage insomnia 2 3.

     Sleep Tips

     Andy Galpin

     Andy shares some tips for better sleep, including using an app called Timeshifter for jet lag, elevating the head of your bed for acid reflux, and only using your bed for sleeping and sex. He also suggests myofunctional therapy for snoring and tongue exercises for better REM sleep.

     

     Huberman Lab

     Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

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3. Supplements:

   • Supplements like magnesium threonate, apigenin, and theanine can greatly improve the ability to fall asleep and remain asleep for most people 3 4.
   • It's recommended to try a single supplement for about a week without changing anything else to see how it benefits your sleep before potentially adding or swapping to try a different supplement 4.

4. NSDR Protocols:

   • Non-Sleep Deep Rest protocols (like hypnosis and yoga nidra) can help teach the nervous system how to turn off thoughts and induce sleep. These can be practiced at any time of day 3.

5. Meditation:

   • Short daily meditation sessions (not too close to bedtime) might enhance attention, memory, mood, and emotion regulation, potentially leading to better sleep and even reducing the total amount of sleep needed 5.

It is important to remember that behavioral tools should come first, followed by nutrition, and then supplementation if needed, with the consultation of a healthcare provider before starting or changing any protocols 6.