What protocols are recommended for improving sleep?
Sources:
To improve sleep, Tom Bilyeu discussed various strategies and protocols with different experts. Here are some key recommendations:
-
Morning Routine: Start your sleep improvement in the morning by getting direct sunlight exposure on your eyes and skin. This helps set your circadian rhythms, which is crucial for good sleep. Establish a consistent morning routine to reinforce this cycle 1.
-
Consistent Sleep Schedule: Go to bed and wake up at the same time every day, maintaining this schedule even on weekends. This regularity supports your body's internal clock 1.
-
Evening Wind-Down: Implement a screen curfew at least 30 minutes before bed to reduce exposure to blue light from devices, which can disrupt sleep. Creating a dark environment is also vital for melatonin production, critical for sleep quality 2 3.
-
Cognitive Behavioral Therapy for Insomnia (CBTi): This is recommended as a first-line treatment instead of sleeping pills. It helps address negative thought patterns and behaviors related to sleep, providing long-term benefits without dependency 4.
-
Behavioral and Lifestyle Changes: Be mindful of dietary intake, exercise regularly, and manage stress. Physical activity throughout the day is essential to tire the body adequately for sleep at night 4 3.
By incorporating these practices into your daily routine, you can significantly enhance your sleep quality and overall well-being.
RELATED QUESTIONS-