What protocols are recommended for improving sleep?

To improve sleep, Andrew Huberman recommends several protocols:

1. NSDR Protocols: Non-sleep deep rest (NSDR) protocols like hypnosis, yoga nidra, and meditation can help teach your brain and nervous system how to calm down and turn off thoughts, facilitating better sleep 1.

2. Behavioral Tools: Using behavioral protocols that involve the body to shift the mind, instead of trying to turn off thoughts just with sheer will power 2.

3. Monitoring Sleep Parameters: Tracking when you wake up, your exposure to sunlight, exercise, and when you engage in NSDR protocols can provide insights to modify behaviors for better sleep quality 3.

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4. Apps: Apps like Reverie for sleep hypnosis and Timeshifter for coping with jet lag can assist sleep improvement 2 4.

5. Sleep Environment: Only using your bed for sleep and sex to create a special environment conducive to sleep 4.

6. Meditation: Brief daily meditation enhances attention, memory, mood, and emotion regulation and may potentially reduce sleep need 5.

7. Cold Exposure: Engage in deliberate cold exposure practices as part of an overall protocol for health, which can also impact sleep indirectly 6.

8. Supplements: Certain supplements might be beneficial for some individuals looking to improve sleep, although they are not necessary for everyone 6.

Always consult with a healthcare provider before starting any new health regimen, especially if it includes supplements or significant changes to your routine.