What protocols are recommended for improving sleep?

Improve sleep with consistent light routines, sleep-focused bedroom habits, relaxation practices, and—if needed—carefully tested supplements.

1. Light and circadian rhythm: Get morning sunlight and dim lights in the evening. If waking during the night, keep lights dim and turn them off promptly. For jet lag, Timeshifter can provide personalized light, meal, and sleep guidance. 1 2

2. Bedroom and relaxation: Keep the sleeping room dark and cool, and reserve the bed for sleep and sex. Practice NSDR or yoga nidra during the day to build relaxation skills; these practices, guided sleep hypnosis, and the Reverie app can also help with returning to sleep after waking. 3 4 5

3. Jet lag and snoring: Use Timeshifter’s travel-specific light, meal, and sleep protocols for jet lag. For snoring, myofunctional therapy—tongue exercises—may help, including for people with REM-sleep problems; the discussion notes it can take at least six weeks to see results. 2 6

4. Supplements: If behavioral steps aren’t enough, consider magnesium threonate, apigenin, or theanine, one at a time, and monitor your response. The suggested timing is 30–60 minutes before bed; check with a healthcare professional before adding supplements. 7 8