Sleep Hygiene Interventions

Identify your Chronotype - Imagine if you were on a very long vacation. What sleep cycle would your body fall into? It MUST be the same every day, it cannot be <6 hrs total sleep every 24 hours. Over half of the time should be “dark hours” but it can be split sleep. This should be the target sleep pattern. .

AM interventions:

Waking up/out of bed at the same time every morning. 

LIGHT Therapy - 10000 Lux, following device instructions

Warm beverages - same amount of Caffeine or stimulating substances every day

Wind up activity - keeping pacing in mind

Good breakfast - same amount of food with good proteins. 

Short walk/outside mindful movements. 

Mid Day interventions:

Same amount of lunch/dinner every day, broad nutritional value with fruits and/or veggies. 

Same amount of activity at the same time every day

Adaptive hobbies (things you enjoy). 

Minimizing naps (other than in a crash)

Evening interventions: 

Wind down activities

Vagal activities - breathing/mindful movement practice

Relaxing warm beverage routine (herbal/supplement focused trials, melatonin, sleepy time teas)

No food or alcohol within 3 hours of bedtime. 

No “driving” entertainment (Tv, Video games, Radio) within 3 hours of bed. 

No bright or blue light within 2 hours of bed. 

If staring at the ceiling for more than 20 minutes, get up, leave, read (or hobby) and return.

Bedroom Interventions:

No TV, very few electronics. 

Consider if a clock is needed (staring at a clock is bad sleep hygiene)

Temperature regulation (cool)

Reducing clutter

Only calming sounds (white/pink noise)

NOTE: For every rule, there is a time to break it. For every barrier, there is a way to overcome it. The above should be done gradually with some “trial and pivot”. The most important way to monitor progress is “how restorative” your sleep feels. If you sleep 3 hours, you should feel like you slept 3 hours, but if you sleep 8, you should generally feel you slept well.