What protocols are recommended for improving sleep?

To improve sleep, the Huberman Lab has shared several protocols and tips:

1. Morning Sunlight: Expose yourself to sunlight early in the morning to set your circadian rhythm.
2. Evening Routine: Dim the lights and cool down the room before bedtime to signal your brain it's time for sleep.
3. Avoid Caffeine and Alcohol: Limit caffeine intake, especially in the 8-10 hours before bedtime, and avoid drinking alcohol 1.
4. Consistent Sleep Schedule: Try to sleep and wake up at the same time every day to maintain circadian health 2.
5. Wind Down Routine: Establish a nightly routine to relax your body and mind before bed 3.
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6. Light, Temperature, Food, and Exercise: Manage these factors throughout the day in alignment with sleep-wake timing 4.
7. Supplements: If necessary, consider magnesium threonate, apigenin, and theanine to aid sleep. Always consult with a physician before adding or removing anything from a supplement protocol 1.
8. Apps and Technology: Use sleep apps like Timeshifter for jet lag, and consider the Reveri app or other non-sleep deep rest (NSDR) protocols to relax during the day 5 6.

Remember that these protocols should be personalized and it's recommended to consult a healthcare professional before making significant changes to your sleep routine.