What protocols are recommended for improving sleep?

Improve sleep by regulating light, temperature, and timing, and use targeted behavioral strategies for insomnia or specific sleep problems.

• Get natural light early in the day; limit evening light: Seek bright light, ideally sunlight, in the morning. Keep light exposure low in the evening—especially bright light from screens—and avoid bright light during the night. 1
• Keep the bedroom cool and your schedule regular: A room around 67°F (about 18.5°C) is a general target. Aim to keep sleep and wake times consistent. 2
• Avoid alcohol and time stimulants carefully: Ideally avoid alcohol, and keep caffeine well away from bedtime—one guideline is to stop roughly 10 hours beforehand. 3 4
• For insomnia, use CBT-I strategies: Sleep restriction therapy can improve sleep efficiency by limiting time in bed to the time actually spent asleep, then adjusting as sleep becomes more consolidated. 5
• Consider targeted digital tools: The Reveri app offers hypnosis for falling asleep or returning to sleep; Timeshifter gives travelers personalized guidance on light, stimulants, food, and hydration timing. 6 7
• Address specific sleep disruptions: For acid reflux, elevate the head of the bed about six inches. For snoring, mouth tape is suggested as a first step, with myofunctional therapy as another option. 8 9