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Sleep Hygiene Protocol

sleep · easy · 30-60 min/day (wind-down routine)

What is Sleep Hygiene Protocol?

Set of behavioral and environmental practices that promote consistent, restorative sleep. Controls the environment and behaviors that precede sleep, forming the foundation of all sleep improvement interventions.

Is there evidence for it?

EVIDENCEstrong

How do you do Sleep Hygiene Protocol?

  1. 1.Keep a consistent sleep/wake schedule — same time every day including weekends (within 30 min)
  2. 2.Create a cool (65°F/18°C), dark (blackout curtains or eye mask), and quiet environment
  3. 3.Establish a 30-60 minute wind-down routine: dim lights, no screens, read, stretch, or journal
  4. 4.Avoid caffeine after 2pm, alcohol within 3 hours of bed, and heavy meals within 2 hours of bed
  5. 5.Reserve the bed for sleep and sex only — no working, scrolling, or watching TV in bed

How long does it take?

30-60 min/day (wind-down routine).

Is it hard to start?

easy.

> how Shift handles sleep

PRACTICE ITPeaceful mind at night — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: AASM guidelines; Penn Sleep Center (UPenn); CDC sleep hygiene recommendations
sleep · routine · environment · circadian · foundational
> find what fits you

Related in sleep

Magnesium Supplementation for SleepTaking magnesium before bed to improve sleep quality and reduce insomnia symptoms. Magnesium L-threonate...Evening Wind-Down ProtocolA structured 60-90 minute pre-sleep ritual that prepares your body and mind for deep sleep. Dim lights, cool...Blue Light BlockingWearing amber-tinted glasses in the evening to block blue light that suppresses melatonin production...Sleep TrackingUsing wearable devices or smart rings to objectively monitor sleep stages, duration, and quality metrics...Evening Wind-Down RoutineStructured 30-60 minute pre-sleep routine that transitions the nervous system from sympathetic (alert) to...Sleep Restriction TherapyCore CBT-I technique that temporarily limits time in bed to match actual sleep time, creating mild sleep...

> everything in sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.