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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

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> 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.