What protocols are recommended for improving sleep?

Improve sleep with consistent sleep timing, a dark and cool bedroom, and steady routines—especially after a poor night. 1 2 3

• Go to bed and wake up at the same time every day, including weekends. Regular timing helps anchor sleep; after a late night, try not to sleep in more than about an hour past your usual wake time. 4 5
• Dim lights by at least 50% during the hour before bed, and keep the bedroom cool. 2 3
• After a bad night, avoid sleeping in, going to bed early, over-caffeinating, or napping; maintain your usual routine. 6
• For insomnia, CBT-I may use time-in-bed restriction to improve sleep efficiency. This is a clinician-guided approach, and Walker cautions that it should be done with supervision. 7 8
• Targeted tools: The Reverie app is mentioned for sleep hypnosis; tongue exercises (myofunctional therapy) are suggested for snoring; and Timeshifter is described as offering jet-lag protocols. 9 10 11