What protocols are recommended for improving sleep?
Sources:
To improve sleep, several protocols are recommended, emphasizing both lifestyle adjustments and environmental factors:
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Regularity: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. This regularity helps stabilize sleep quality and supports the 24-hour circadian rhythm, allowing for more restful sleep 1 2.
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Darkness: Reduce light exposure in the hour before bed to enhance melatonin production. Dimming lights by 50% or more can make you feel sleepy and support a better sleep onset 1.
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Temperature: Keep your sleeping environment cool, ideally at around 67°F (18.5°C), to promote better sleep quality. Reducing your core body temperature is essential for initiating and maintaining sleep 3 4.
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Limit Time in Bed: For insomnia management, consider limiting your time in bed to create sleep efficiency. This approach, part of cognitive behavioral therapy for insomnia (CBTI), involves rescheduling bedtime to improve sleep quality by aligning with your natural sleep drive 5.
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Manage Caffeine and Alcohol: Avoid caffeine at least 10 hours before bedtime and limit alcohol intake as both can disrupt sleep patterns 3.
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Sleep Environment: Make your sleep environment conducive to rest by reserving your bed for sleep and intimacy only. This strengthens the mental association between bed and sleep, reducing insomnia and fostering better sleep quality 6.
By following these protocols, individuals can significantly improve both the quantity and quality of their sleep. These recommendations are supported by insights from and on the .
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