What protocols are recommended for improving sleep?

To improve sleep, the recommends a range of protocols focusing on behavioral aspects, environmental adjustments, and possibly the use of supplements. Here are some general protocols often discussed:

  • Adhere to a consistent sleep-wake schedule to align with your circadian rhythm.
  • Limit exposure to bright light, particularly blue light, in the evening to promote melatonin production.
  • Create a cool, dark, and quiet sleeping environment to improve sleep quality.
  • Utilize relaxation techniques such as deep breathing or meditation to reduce stress before bedtime.
  • Avoid caffeine and other stimulants in the late afternoon and evening.
  • Be mindful of food intake close to bedtime, as heavy meals can disrupt sleep.

For episode-specific insights and detailed protocols, I would need to search for particular episodes where these topics are addressed in depth.