What protocols are recommended for improving sleep?

Here are several protocols recommended by Andrew Huberman for improving sleep:

1. Use of the Reverie app: A sleep hypnosis program that can improve the ability to fall asleep quickly, stay asleep, and fall back asleep if woken up during the night 1.

2. NSDR Protocols: Non-sleep deep rest (NSDR) protocols, such as clinically tested sleep hypnosis or yoga nidra, can help in calming the mind and preparing the nervous system for sleep 2.

3. 8 Hours in Bed: Whether sleeping or not, resting the body and allowing for Glymphatics clearance is important, with non-sleep deep rest protocols useful if sleep is difficult 3.

   Sleep Tools

   Andy Galpin

   Andrew Huberman

   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

   Explore similar conversationsView full episode summary

   1

   2

   3

   4

   5

   6

   7

4. Exercise Timing: Working out at various times of the day can benefit circadian rhythms; early morning exercise can promote wakefulness, and calming exercise can help prepare for sleep 4.

5. Adjusting to a Baby's Schedule: Parents should try to match their rest to the baby's 90-minute sleep cycles and employ NSDR protocols to stay calm during disrupted sleep patterns 5.

6. Environmental Adjustments: For acid reflux, elevate the head of the bed, and for general sleep hygiene, keep the bed dedicated to sleep and intimacy only 6.

7. Morning and Evening Sunlight: During chaotic sleep schedules, exposure to sunlight in the morning and evening can help maintain circadian rhythms 7.

For more details and additional context, you might want to listen to the full episodes these clips were drawn from. Always consult a healthcare professional before starting any new sleep protocols, particularly if you have existing health conditions.