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.

   Optimizing Sleep

   Andrew Huberman

   Andrew Huberman discusses how to optimize sleep through behavioral tools, nutrition, and supplementation. He recommends magnesium threonate, apigenin, and theanine as supplements that can greatly improve sleep for most people. However, he advises consulting with a physician before adding or removing anything from a supplement protocol.

   

   Huberman Lab

   Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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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.