What protocols are recommended for improving sleep?

To improve sleep, several protocols and strategies are recommended. Key among these are maintaining sleep regularity, controlling sleep environment factors like light and temperature, and using specific behavioral therapies:

1. Regular Sleep Schedule: Consistency is crucial. Going to bed and waking up at the same time every day, including weekends, helps anchor your circadian rhythm and improves sleep quality [1].

2. Control Light Exposure: Reduce light exposure in the evening to enhance melatonin production. Dimming lights about 50% an hour before bed can significantly aid sleep onset [1].

3. Temperature Regulation: Keeping your bedroom cool promotes deep sleep. Regular physical activity also improves sleep's electrical quality [2].

4. CBT for Insomnia: Cognitive Behavioral Therapy for Insomnia (CBTI) is highly recommended for those struggling with sleep. This includes techniques like bedtime rescheduling to make sleep more efficient [3].

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5. Limiting Bed Time: For insomnia sufferers, limiting time in bed can help force more efficient sleep, avoiding extended wakefulness [3].

6. Non-Sleep Deep Rest (NSDR): Techniques like yoga nidra and hypnosis can help teach your brain and nervous system to relax and facilitate sleep without medication [4].

7. Supplementation: Some find benefit in using supplements like Magnesium Threonate, apigenin, or theanine, but it's important to isolate and test which works best for you [5].

These strategies, when applied consistently, can significantly enhance both the quality and quantity of your sleep.