What protocols are recommended for improving sleep?

To improve sleep, Andrew Huberman recommends a combination of behavioral tools, adjustments in light exposure, and specific supplements. Here are some key protocols:

Behavioral Tools

1. Consistency: Maintain a regular sleep schedule, going to bed and waking up at the same times every day, including weekends 1.
2. Cognitive Behavioral Therapy (CBT): This enhances sleep hygiene by improving habits around sleep, such as having a regular wake-up time and avoiding screens before bed 1.
3. Mind Distraction: Use techniques like meditation to avoid late-night rumination and anxiety, which can severely disrupt sleep 2.

Light Exposure

1. Morning Sunlight: Expose yourself to bright light in the morning for 2-10 minutes to set your circadian rhythm 3.

   Better Sleep

   Craig Heller

   Andrew Huberman

   Andrew and Craig discuss the importance of cognitive behavioral therapy for better sleep hygiene, avoiding screens before bedtime, and regulating body temperature through warm baths and cooler environments.

   

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   Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40

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2. Avoid Nighttime Light: Minimize bright light exposure, particularly blue light, in the evening and late at night to avoid disrupting melatonin production 1.

Environmental Adjustments

1. Cool and Dark Environment: Ensure your sleep environment is cool and dark to promote better sleep quality 1.
2. Evening Lighting: Dim lights an hour before bed to help signal to your body that it's time to wind down 4.

Supplementation

1. Magnesium Threonate: Known to help with sleep, target a form of magnesium that can cross the blood-brain barrier 5.
2. Apigenin: Derived from chamomile, this supplement can help relax the body and promote sleep 3.
3. Theanine: Another supplement that assists in relaxing the mind without sedating it, supporting good sleep 5.

Nutrition

1. Balanced Diet: Avoid high-sugar and low-protein diets as they can negatively impact sleep due to metabolic activity 6.
2. Carbohydrates in the Evening: Consuming carbohydrates later in the day can promote better sleep quality for some individuals 6.

By adhering to these comprehensive recommendations, you can significantly enhance your sleep quality and overall health. Always consult a healthcare professional before adding any new supplements to your routine.