What protocols are recommended for improving sleep?

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Improving sleep quality can be approached from various angles including environment, behavior, and supplementation. Here are some protocols recommended by and :

Basics of Sleep Hygiene

  1. Regularity: Maintain a consistent sleep schedule by going to bed and waking up at the same times daily, including weekends. This consistency helps regulate your circadian clock and improves sleep quality and quantity 1.
  2. Darkness: Create a dark environment before bed. Dim the lights in your home by at least 50% an hour before bedtime to encourage melatonin release, which aids in sleep onset 1.

Unconventional Tips

  1. After a Bad Night: Do not extend your sleep period the next day to compensate for lost sleep. Stick to your regular schedule, avoid extra caffeine, and resist napping during the day 2.
  2. Limiting Time in Bed: Spend less time in bed if struggling with insomnia. Shortening the sleep window can increase sleep efficiency, a key component of cognitive behavioral therapy for insomnia (CBTI) 3.

    Sleep Hygiene Basics

    Matthew emphasizes the importance of regular sleep patterns and darkness for optimal sleep quality. Consistent bedtime routines and dimming lights before sleep can significantly improve sleep onset and duration.
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    Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series
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Deep Non-REM Sleep Optimization

  1. Regularity: Ensuring a stable, regular sleep schedule can stabilize your sleep, reducing the likelihood of awakenings and improving deep sleep quality 4.
  2. Cool Environment: Maintain a cool bedroom environment to promote deeper sleep. Exercise also enhances deep sleep quality by boosting the electrical quality of deep sleep 4.

Additional Tools

  1. Reverie App: Sleep hypnosis technology can help improve sleep onset, continuity, and quality. Behavioral tools, including breathwork protocols, are also effective 5.
  2. Addressing Specific Issues: Elevate the head of the bed for acid reflux or use myofunctional therapy for snoring 6.

Supplementation

  1. Magnesium Threonate, Apigenin, Theanine: These supplements can aid in falling asleep and enhancing sleep depth. However, isolate variables by trying one supplement at a time for a week to evaluate its effects before combining multiple supplements 7.

Implementing these protocols and tools can significantly enhance sleep quality and overall well-being. Always consult with a healthcare professional before starting any new treatments or supplements.

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