What protocols are recommended for improving sleep?
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To improve sleep quality, recommends several advanced strategies:
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Maintain consistent sleep schedule: Even after a bad night, avoid changing your wake-up time, bedtime, increasing caffeine, or napping during the day. Sticking to your usual schedule helps adjust your sleep pattern back to normal 1.
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Limit time in bed if struggling: Utilize techniques from cognitive behavioral therapy for insomnia, such as bedtime rescheduling or sleep restriction therapy. These methods encourage sleep efficiency by reducing the time spent in bed 2.
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Adjust bedroom temperature: Keep your sleep environment cool. A cooler body temperature helps initiate and maintain sleep. Aim for around 18.5 degrees Celsius (67 degrees Fahrenheit) and adjust bedding or clothing as necessary 3.
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Avoid prolonged wakefulness in bed: If unable to sleep, leave the bed and engage in relaxing activities like reading in another room with dim light. This helps break the association of the bed with wakefulness 3.
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Monitor intake of stimulants: Minimize caffeine and alcohol consumption, especially close to bedtime. Caffeine should be avoided at least ten hours before sleep 3.
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Sleep hygiene basics: Emphasize regularity and darkness in your sleeping environment. Keeping a consistent sleep schedule and reducing light exposure in the evening can significantly improve sleep quality 4.
These protocols not only address immediate sleep improvement but also foster long-term sleep health. Always tailor these strategies to your specific needs and circumstances. For more detailed advice, consult with a sleep specialist or healthcare professional.
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