What protocols are recommended for improving sleep?
Sources:
To enhance sleep quality, recommends several protocols on the :
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Consistency: Maintain a regular sleep schedule by going to bed and waking up at the same time every day. This regularity helps train your body's internal clock, leading to better sleep quality 1.
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Limit Bedroom Time: If struggling with insomnia, consider cognitive behavioral therapy for insomnia (CBTI). This approach often includes limits on the time spent in bed to optimize sleep efficiency, a practice sometimes called sleep restriction therapy 2.
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Handling Bad Nights: After a poor night's sleep, avoid sleeping in, going to bed earlier, or napping the next day. Keeping your usual schedule helps prevent disruptions in your sleep cycle 3.
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Minimize Light Exposure: Dimming lights before bedtime can significantly enhance your body’s natural melatonin production, aiding sleep initiation 1.
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Temperature and Exercise: Ensure your sleeping environment is cool and engage in regular physical activity. Both have been shown to improve the quality of deep non-REM sleep 4.
Each of these recommendations targets different aspects of sleep management, ideal for creating a conducive sleep environment and minimizing disruptions.
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