What protocols are recommended for improving sleep?
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To improve sleep, several key protocols are recommended by and , focusing on both conventional and unconventional methods:
Sleep Hygiene Basics
- Regularity: Go to bed and wake up at the same time every day, regardless of it being a weekday or weekend. Regularity helps train your brain's circadian clock, improving both sleep quantity and quality 1 2.
- Darkness: Reduce light exposure at least an hour before bedtime. Dimming lights by 50% or more can help trigger melatonin release, promoting sleep onset 1.
- Temperature: Keep your sleep environment cool. Ideal sleep temperature is around 67°F (18.5°C). A cool environment aids in lowering core body and brain temperature, which is necessary for sleep 3 4.
- Limit Time in Bed Awake: Avoid staying in bed if you can't fall asleep within 20-25 minutes. Get up, do a relaxing activity in dim light until you feel sleepy, then return to bed 3.
- Monitor Caffeine and Alcohol Intake: Limit caffeine intake at least 10 hours before bedtime. Be mindful of alcohol consumption as it can disrupt sleep 3.
Additional Protocols
- Behavioral Techniques: Non-Sleep Depressed Rest (NSDR) protocols and hypnosis can help teach your nervous system to calm down and improve sleep quality. Apps like “Reverie” can be beneficial 4 5.
- Exercise: Regular physical activity can improve the electrical quality of deep sleep. However, specifics like timing and intensity should be tailored to individual needs 6.
Cognitive Behavioral Therapy for Insomnia (CBTI)
CBTI involves working with a clinician to create a tailored set of tools to address sleep issues, including bedtime rescheduling to improve sleep efficiency by restricting time in bed 7.
These protocols should form the foundation of a healthy sleep routine, addressing both environmental and behavioral aspects to significantly enhance sleep quality.
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