What protocols are recommended for improving sleep?

Improve sleep by keeping a consistent sleep schedule, building a calming wind-down routine, dimming lights before bed, and keeping the bedroom cool. 1 2 3 4

• Insomnia — sleep restriction therapy: A clinician-guided approach called sleep restriction therapy, or bedtime rescheduling, limits time in bed to help retrain sleep. 5
• Mental walk: If worrying or planning thoughts keep you awake, picture a familiar walk in vivid detail to redirect your attention. 6
• NSDR for anxiety-related sleep disruption: NSDR practices such as hypnosis or yoga nidra can help calm the nervous system and may make it easier to return to sleep when anxiety is interfering. 7