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  • What protocols are recommended for improving sleep?

  • Sources:

    To improve sleep, several protocols are recommended by experts on the . Here are the key suggestions:

    Conventional Tips:

    1. Maintain Regularity: Go to bed and wake up at the same time every day, regardless of whether it's a weekday or weekend. This consistency helps to anchor your sleep and improve both its quantity and quality 1.
    2. Control Light Exposure: Dim your lights by 50% or more in the hour before bed. Darkness helps trigger melatonin release, aiding the onset of sleep 1.

    Unconventional Tips:

    1. Do Nothing After a Bad Night: If you have a poor night’s sleep, avoid sleeping in, going to bed earlier, increasing caffeine intake, or napping. These actions disrupt your sleep drive and circadian rhythm, making it harder to fall asleep the next night 2.
    2. Limit Time in Bed: Spend only the necessary amount of time in bed to sleep. This is particularly useful for those struggling with insomnia. Cognitive Behavioral Therapy for Insomnia (CBTI) often recommends "bedtime rescheduling" to enhance sleep efficiency 3.

    Additional Tools:

    1. Reverie App: Utilize sleep hypnosis apps like Reverie to improve sleep onset and quality. These are shown to significantly benefit sleep routines 4.
    2. Myofunctional Therapy: For those who snore, tongue exercises can help strengthen the tongue muscles, reducing sleep disruptions during REM sleep 5.

    Supplement Strategy:

    1. Use Single Ingredients: Try supplements such as Magnesium Threonate, Apigenin, or Theanine individually to see their effects on sleep. If no negative effects are observed, systematically test and incorporate supplements to find the most effective combination 6.

    By following these protocols, one can optimize and significantly improve sleep quality and overall health.

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