What protocols are recommended for improving sleep?

To improve sleep, several protocols are suggested:

1. Regularity: Go to bed and wake up at the same time every day, including weekends. This consistency helps regulate your body's clock and can improve both the quantity and quality of sleep 1 2.

2. Environment:

   • Darkness: Dim the lights in your home about an hour before bed to naturally increase melatonin production, promoting sleepiness.
   • Temperature: Keep your bedroom cool, ideally around 67°F (19°C). This helps lower your core body temperature, which is necessary for sleep 1 2.

3. Avoidance:

   • Limit exposure to caffeine at least ten hours before bedtime and be mindful of alcohol intake as both can disrupt sleep 2.
   • Avoid staying in bed awake for long periods. If you can’t sleep after 20-25 minutes, get up and do a relaxing activity until you feel sleepy 3.
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       Sleep Hygiene Essentials

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       2

       Sleep Optimization Tips

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       3

       Sleep Efficiency Strategies

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       4

       Sleep as a Process

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4. Mind and Body Relaxation:

   • Utilize techniques like Non-Sleep Deep Rest (NSDR) protocols or yoga nidra to calm the nervous system and improve sleep readiness.
   • Meditation and hypnosis can also help manage racing thoughts that hinder sleep initiation 4 3.

By applying these strategies, you can create an environment and routine conducive to better sleep quality and duration.