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  • What protocols are recommended for improving sleep?

  • Sources:

    To improve sleep, several protocols are recommended by experts such as and on the :

    Key Protocols for Better Sleep:

    1. Regularity

      • Go to bed and wake up at the same time every day to anchor your sleep cycle and improve sleep quality 1.

    2. Darkness

      • Dimming lights at least an hour before bedtime can help trigger melatonin release, making it easier to fall asleep 1.

    3. Temperature

      • Keep your sleep environment cool, ideally around 18.5°C (65°F), to facilitate easier onset and maintenance of sleep 2.

    4. Avoid Long Wakefulness in Bed

      • If you can't fall asleep after 25 minutes, get up and engage in a calming activity until you feel sleepy again to avoid associating your bed with wakefulness 2.

    5. Limit Caffeine and Alcohol

      • Avoid caffeine at least ten hours before bedtime and be mindful of alcohol intake, as both can disrupt sleep quality 2.

    Additional Tools and Techniques:

    • NSDR Protocols

      • Non-Sleep Deep Rest (NSDR) protocols like Yoga Nidra and hypnosis can help manage sleep anxiety and improve sleep quality by teaching your nervous system to relax 3.

    • Behavioral Adjustments

      • Use apps like Reverie for sleep hypnosis, which can be a cost-effective and drug-free way to improve sleep 4.

    • Adjusting to Parenting

      • For new parents, aligning your sleep with your baby's cycle and using NSDR protocols can help manage fragmented sleep schedules 5.

    • Meditative Practices

      • Meditation can also help shift the mind into a calmer state conducive to sleep, especially during stressful periods 6.

    By incorporating these practices into your daily routine, you can significantly improve your sleep quality and overall well-being.

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