What protocols are recommended for improving sleep?

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The core sleep-improvement protocols are to keep a steady schedule, make evenings darker, and create a cool, quiet, sleep-focused environment.

Keep regular hours: Go to bed and wake up at roughly the same time every day, including weekends. Regularity helps anchor the circadian clock and supports sleep quantity and quality.
Dim light before bed: In the last hour before bedtime, dim household lights by about half or more; darkness supports the regular onset of sleep.
Keep the bedroom dark and cool: A cool room with warm blankets makes it easier to adjust warmth during the night; block light that might disturb sleep.
Use a relaxing wind-down: A hot bath or shower before bed can help the body cool afterward and may make it easier to fall asleep.
If you wake and can’t settle, use a body-based relaxation practice: NSDR, Yoga Nidra, or slow-exhale breathing can help calm arousal rather than struggling to force sleep.
For persistent insomnia, consider professional CBT-I: A clinician can tailor treatment; bedtime rescheduling (sleep restriction therapy) is described as a key component and should be supervised, especially when alertness matters for driving or hazardous work.

Aim for consistency without becoming rigid or anxious about sleep; the suggested schedule is a tool, not a rule.