What protocols are recommended for improving sleep?

The core sleep-improvement protocols are to keep a consistent schedule, make evenings dark and the bedroom cool, and use calming behavioral tools rather than trying to force sleep. 1 2

• Keep a regular schedule: Go to bed and wake up at about the same time every day, including weekends, to reinforce the sleep-wake rhythm. 1
• Dim lights before bed: In the final hour, reduce household lighting substantially; darkness supports the regular onset of sleep. 3
• Make the room cool and dark: A cool room with warm bedding makes it easier to regulate body temperature during the night. 2
• Try a warm bath or shower: Heat exposure before bed can help the body cool afterward, which may make falling asleep easier. 4
• If you wake and can’t return to sleep, use NSDR or yoga nidra: These body-based relaxation practices may calm anxious or racing thoughts and help you return to sleep; long-exhale breathing is another option. 5 6
• For persistent insomnia, consider CBT-I with a clinician: Walker describes bedtime rescheduling, also called sleep restriction therapy, as a key CBT-I method, and cautions that it should be done with supervision, especially when driving or operating machinery. 7

These are practical starting points; the best approach may depend on what is disrupting your sleep.