What protocols are recommended for improving sleep?
Sources:
To improve sleep, several protocols are recommended by experts like and on the :
-
Regularity and Consistency: Maintaining a consistent sleep schedule is paramount. Going to bed and waking up at the same time every day, even on weekends, anchors your sleep and optimizes both quantity and quality 1.
-
Sleep Environment:
- Darkness: Reducing light exposure before bed helps increase melatonin production. Dimming your lights 50% or more in the last hour before sleep can enhance sleepiness 1.
- Temperature: Adjustments in room and body temperature are crucial, as discussed in the importance of regulating these for improving sleep quality 2.
-
Behavioral Techniques: Utilizing NSDR (Non-Sleep Deep Rest) protocols, including yoga nidra and specific types of meditation, can help calm the nervous system and reduce sleep anxiety. These techniques can facilitate better sleep without the need for medication 3.
-
Limiting Time in Bed: Avoid spending excessive time in bed if you struggle with sleep. Instead, focus on creating efficiency in sleep patterns through practices similar to cognitive behavioral therapy for insomnia 4.
-
Use of Light: Both the presence and absence of light are crucial in determining sleep quality. Tools like controlling light exposure and using it to regulate sleep timing are effective strategies 2.
-
Supplements: While not primarily recommended unless behavioral adjustments are insufficient, some supplements may aid sleep. However, always consult healthcare professionals before starting any supplement regimen 5.
These strategies aim to create a solid foundation for better sleep by focusing on both behavioral and environmental factors.
RELATED QUESTIONS-
