What protocols are recommended for improving sleep?
Sources:
To improve sleep quality, and recommend several protocols, including conventional sleep hygiene tips and some unconventional strategies.
Conventional Sleep Hygiene Tips
- Regularity: Go to bed and wake up at the same time every day, even on weekends. This helps anchor your circadian rhythm 1.
- Darkness: Reduce light exposure in the evening by dimming lights and using blackout curtains. This promotes the production of melatonin, a sleep-inducing hormone 1.
- Cool Environment: Keep your bedroom cool, as a lower temperature is conducive to better deep sleep 2.
- Exercise: Regular physical activity improves the quality of deep sleep. However, avoid exercising too close to bedtime 2.
Unconventional Tips
- After a Bad Night's Sleep: If you've had poor sleep, avoid sleeping in, taking naps, or consuming extra caffeine, as these can disrupt your sleep-wake cycle further 3.
- Limiting Time in Bed: Spend less time in bed if you struggle with sleep. Techniques like cognitive behavioral therapy for insomnia (CBTI) can help by rescheduling bedtime to improve sleep efficiency 4.
Supplements and Tools
- Supplements: Supplements like Magnesium Threonate, Apigenin, and Theanine can aid sleep, but it’s important to try them individually for about a week to see which works best for you 5.
- Behavioral Apps: Tools like the Reverie app, which offers sleep hypnosis, can help improve sleep quality and were found to be cost-effective as well 6.
These strategies combined can improve overall sleep quality and efficiency. For further personalized advice, consulting with a sleep specialist might be beneficial.
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