Broken Sleep Protocol

Struggling with waking up in the middle of the night? Dr. Andrew Huberman mentions the importance of NSDR for returning to sleep. Below is a NSDR video with Dr. Huberman.

 

 

 

 

Addressing Broken Sleep - Strategies for Law Enforcement

Instructions:

  • Watch the Videos: Watch "Always Having Broken Sleep at Nights? Do This Now | Dr. Andrew Huberman." Pay attention to the tips on improving sleep, especially regarding broken sleep patterns, sleep timing, and sleep environment.

Identify Your Sleep Issues (5 minutes):

  • Reflect on your current sleep patterns and identify if you experience broken sleep or interrupted sleep during your shifts or off days.
  • Write down any specific issues you face, such as waking up frequently during the night, difficulty falling back asleep, or not feeling rested even after a full night’s sleep.

Focus on Key Tips (5 minutes):

  • From the video, identify one key strategy Dr. Huberman mentions that you believe will benefit you most in improving your broken sleep. For example:
    • Managing light exposure (morning sunlight, avoiding blue light before bed)
    • Avoiding caffeine and food close to bedtime
    • Implementing a regular sleep schedule
  • Write down your chosen strategy and how you will apply it to your routine for the next 7 days.

Create Your Sleep Routine (5 minutes):

  • Based on the advice from the video, create a sleep routine that targets broken sleep:
    • Morning: When will you get exposure to sunlight and how long will you stay outside?
    • Daytime: Will you adjust caffeine intake or meal timing to improve your sleep quality?
    • Evening: What will you do to prepare your body and mind for restful sleep (e.g., dimming lights, avoiding screens, winding down)?
    • Sleep Environment: What changes can you make in your bedroom to optimize sleep quality (e.g., cool temperature, noise control)?

Track Your Progress (7 days):

  • For the next 7 days, track your sleep and follow your new routine. Write down:
    • What time you went to bed and woke up.
    • How many times you woke up during the night (if at all).
    • Whether you felt rested in the morning or groggy.
    • Any improvements or challenges you encountered.

 

Reflection Questions (After 7 Days):

  • How did following the strategies for improving broken sleep affect your ability to sleep through the night?
  • Did you notice any improvements in your energy, mood, or alertness at work?
  • What specific changes would you continue implementing to maintain good sleep hygiene and avoid broken sleep?