What protocols are recommended for improving sleep?

Recommended sleep protocols focus on regular timing, a dark and cool sleep environment, regular exercise, and habits that strengthen the bed-sleep association.

• Regular schedule and dim lights: Go to bed and wake up at consistent times, including on weekends. Dim household lights during the last hour before bed; use an eye mask or blackout curtains if needed. 1 2
• After a poor night: Try to keep your sleep-wake schedule steady rather than sleeping in for hours. If you do sleep in, keep it to about an hour beyond your usual wake time. Avoid using extra caffeine to compensate; delay caffeine 90–120 minutes after waking, especially after short sleep. 3
• Insomnia and the bed-sleep association: CBT-I can include clinician-tailored bedtime rescheduling, or limiting time in bed to make sleep more efficient; this should be done with appropriate supervision. Reserve the bed for sleep and sex, rather than other activities. 4 5
• Exercise and bedroom temperature: Exercise regularly and keep the sleep environment cool and dark; consistent exercise timing and a suitable room temperature are among the environmental and routine factors Huberman highlights for better sleep. 6 7
• Jet lag and sleep hypnosis: Timeshifter can provide a travel-specific light, stimulant, food, and hydration schedule for jet lag. Reverie offers hypnosis scripts for sleep and relaxation. 8 9