What protocols are recommended for improving sleep?
To improve sleep, the recommends a range of protocols focusing on behavioral aspects, environmental adjustments, and possibly the use of supplements. Here are some general protocols often discussed:
- Adhere to a consistent sleep-wake schedule to align with your circadian rhythm.
- Limit exposure to bright light, particularly blue light, in the evening to promote melatonin production.
- Create a cool, dark, and quiet sleeping environment to improve sleep quality.
- Utilize relaxation techniques such as deep breathing or meditation to reduce stress before bedtime.
- Avoid caffeine and other stimulants in the late afternoon and evening.
- Be mindful of food intake close to bedtime, as heavy meals can disrupt sleep.
For episode-specific insights and detailed protocols, I would need to search for particular episodes where these topics are addressed in depth.
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