What protocols are recommended for improving sleep?
Sources:
To improve sleep, various protocols are recommended by experts on the Huberman Lab podcast.
Conventional and Unconventional Protocols
- Sleep Environment Optimization: Basic concepts of sleep hygiene include maintaining a consistent sleep schedule and reducing light exposure before bedtime.
- Regular sleep schedule
- Dimming lights before sleep
- Limiting electronic screen time at night 1
- Cognitive Behavioral Therapy for Insomnia (CBTI): Another approach includes 'sleep restriction' or 'bedtime rescheduling' which limits time in bed to force the brain to achieve sleep efficiency. 2
Specific Techniques
- Wind-Down Routine: Engaging in relaxing activities before bed is crucial. It's advisable to see sleep like landing a plane which requires a gradual transition rather than an abrupt stop. 3
- Mental Distraction: Techniques like taking a mental walk can help divert your mind from anxieties and promote sleep onset. 3
Unconventional Sleep Tips
- Meditation and Mental Exercises: Before bed, practices like meditation can aid in calming the mind and reducing sleep disturbances caused by anxiety. 4
These methods are supported by extensive research and practical experiences shared by experts like Matthew Walker and Andrew Huberman, enhancing both the quality and efficiency of sleep.
RELATED QUESTIONS- Sleep Environment Optimization: Basic concepts of sleep hygiene include maintaining a consistent sleep schedule and reducing light exposure before bedtime.
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