What protocols are recommended for improving sleep?
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To improve sleep, several protocols and strategies are recommended by experts like and .
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Regularity: Go to bed and wake up at the same time every day, even on weekends. Regular sleep patterns help anchor your circadian rhythm, enhancing both the quality and quantity of your sleep. This regularity acts as a cue for your brain, facilitating deeper and more stable sleep 1.
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Darkness: Ensure your sleeping environment is dark. In the hour before bed, dim the lights to reduce exposure to artificial light, which can disrupt melatonin production. This hormone is crucial for signaling the onset of sleep 1.
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Cool Bedroom: Keep your bedroom cool to enhance the quality of deep sleep. A cooler environment is conducive to better non-REM sleep, which is important for emotional regulation and overall restfulness 2.
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Limited Time in Bed: If you struggle with insomnia, spend less time in bed. This counterintuitive approach increases sleep efficiency, training your brain to associate bed with sleep. This strategy is part of cognitive behavioral therapy for insomnia 3.
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Behavioral Tools: Utilize apps like Reverie for sleep hypnosis or the Timeshifter app to manage jet lag and adjust circadian rhythms. These tools are non-invasive ways to improve sleep quality by aligning your biological clock with travel schedules or enhancing relaxation techniques 4 5.
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Caffeine and Napping: Avoid compensating for poor sleep with additional caffeine or naps. Overuse of these can disrupt sleep patterns further by delaying adenosine accumulation and sleep pressure 6.
Implementing these practices can significantly improve your sleep quality, making nights more restful and refreshing.
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