• What protocols are recommended for improving sleep?

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    To improve sleep quality, several protocols are recommended based on insights from the :

    1. Regularity: Go to bed and wake up at the same time every day, including weekends. This regularity reinforces your body's natural circadian rhythm, improving the quality and quantity of sleep 1.

    2. Darkness: Reduce light exposure in the evening, especially an hour before sleep, to boost melatonin release and help induce sleep. Dimming lights by 50% or more can naturally make you feel sleepier 1.

    3. Temperature: Keep your sleeping environment cool—around 67°F or 19°C is often recommended. This helps in lowering body temperature, which is necessary for effective sleep onset and maintenance 2.

    4. Avoid Staying Awake in Bed: If you struggle to fall asleep within 20 minutes, get out of bed and engage in a relaxing activity in low light until you feel sleepy again. This technique helps prevent negative associations between your bed and wakefulness 2.

    5. Caffeine and Alcohol: Limit caffeine intake to at least ten hours before bedtime and moderate alcohol consumption, as both can disrupt sleep patterns significantly 2.

    6. Non-Sleep Deep Rest (NSDR): Engaging in relaxation practices such as NSDR can be beneficial for improving sleep quality without medication. These include techniques like yoga nidra or specific forms of meditation that help calm the nervous system 3.

    7. Sleep Efficiency: For those with insomnia, sleep restriction therapy (now known as bedtime rescheduling) can force efficiency by limiting the time in bed to match the actual time spent sleeping, thereby reducing wakefulness 4.

    8. Tools and Technology: Using apps like Reverie, which provide sleep hypnosis sessions, can aid in falling asleep more quickly and deeply. This behavioral tool is a cost-effective alternative to supplements for improving sleep quality 5.

    These protocols collectively help to create an environment and routine conducive to high-quality sleep.

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