What protocols are recommended for improving sleep?
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To improve sleep, several protocols are recommended by experts from the , including :
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Regularity: Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, including weekends. This regularity helps anchor your sleep patterns and improves both quantity and quality 1 2.
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Sleep Environment:
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Cognitive Behavioral Therapy for Insomnia (CBTI):
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Wind Down Routine: Establish a calming pre-sleep ritual to help transition into sleep more effectively. Activities like reading, meditating, or light stretching can be beneficial. Avoid stimulating activities such as counting sheep, and consider engaging in a mental walk instead 6.
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Physical Activity: Engage in regular exercise to enhance the electrical quality of deep sleep, which is crucial for reducing anxiety and improving overall sleep quality 3.
These strategies are practical and science-backed, aiming to enhance sleep quality and manage related anxiety.
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How does exercise improve sleep?
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Exercise significantly enhances sleep quality, particularly deep sleep. Engaging in physical activity during the day can improve the electrical quality of deep sleep, which is crucial for restorative rest 1. This positive impact on sleep comes from both aerobic and anaerobic exercises, such as resistance training or strength workouts.
However, exercise can also have a nuanced effect on sleep architecture. While it tends to enhance deep sleep, there may be a slight reduction in REM sleep 1. Despite this, the overall benefit is substantial, as many people report sleeping better after days of significant physical exertion, like hiking or extensive yard work.
Timing of exercise also plays a role. Exercising about six hours or more before sleep is generally recommended to avoid interference with sleep initiation 2. That said, exercising at any time still offers benefits, and adjustments like incorporating down-regulation breathing post-exercise can help offset any potential sleep disturbances from late workouts 2.
Overall, regular exercise positively influences sleep regulation, potentially improving sleep quality and stability even when sleep is partially disrupted, like during times of reduced sleep duration 3.
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