What protocols are recommended for improving sleep?


To improve sleep, recommends various protocols and practices. The following strategies are highlighted:

  1. NSDR Protocols: Non-sleep deep rest (NSDR) protocols like hypnosis, meditation, and yoga nidra are beneficial. They use the body to shift the mind and teach the nervous system to calm down and turn off thoughts for sleep 1.

  2. Sleep Hypnosis: The Reverie app provides clinically tested hypnosis for sleep. Using it once a week can improve the ability to fall asleep quickly, stay asleep, and in some cases, address insomnia 2.

  3. Behavioral Tools: Following certain behavioral patterns can help regulate sleep, such as keeping your bed strictly for sleeping and intimacy and getting up to address tasks that prevent sleep if necessary 3.

    Better Sleep

    Andrew discusses the importance of getting enough sleep and how to avoid sleep anxiety. He introduces NSDR protocols and how they can help people learn how to turn off their thoughts and go back to sleep. He emphasizes the benefits of using behavioral protocols and meditation to shift the mind and control sleep and circadian rhythms.

    Huberman Lab

    Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4
  4. Sleep Toolkit: A downloadable sleep toolkit provides a list of things to do to optimize sleep, emphasizing the importance of quality sleep for cognitive and physical performance 4.

  5. Supplements: Supplements can also support sleep, hormonal function, and focus. Detailed information about them can be found in 's neural network newsletter 5.

  6. Daily Meditation: Short daily meditation sessions may help with attention, mood, and possibly reduce sleep needs, with the caveat that meditating too close to bedtime can have a disruptive effect on sleep 6.

  7. Virtusan App: An app that includes specific journeys for goals such as improving sleep or tracking sleep, providing protocols and tracking progress 7.

  8. Simple Sleep Parameters: Keeping a daily record of when you get sunlight exposure, exercise, consume meals, and perform NSDR protocols. This tracking allows insight into sleep patterns and possible adjustments to improve sleep quality 8.

Each of these tools and practices are meant to engage and train the nervous system to transition from wakefulness to restfulness effectively. Consultation with a healthcare provider is advised before starting any new sleep regimen.