What protocols are recommended for improving sleep?

To improve sleep quality, the following protocols are recommended:

1. Maintain regular sleep patterns: Go to bed and wake up at the same time every day, including weekends. Consistency anchors your sleep and enhances its quality 1.

2. Control light exposure: Dim down most of the lights in your home in the last hour before bed, which helps induce sleepiness through increased melatonin levels 1.

3. Manage bad nights strategically:

   • Don’t sleep in or go to bed earlier after a bad night; this disrupts your sleep cycle.
   • Avoid increasing caffeine intake and napping to compensate for lost sleep 2.

4. Cool down your sleep environment: Lowering the room temperature can help in promoting deeper, more restorative sleep 3.

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5. Exercise regularly: Physical activity has been shown to improve the quality of deep sleep 3.

6. Utilize cognitive behavioral therapy for insomnia (CBTI): This method often involves limiting time in bed to improve sleep efficiency 4.

These strategies are critical for enhancing both the quantity and the quality of sleep.

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