Miscellaneous
Sleep Hygiene: The Doctor-Approved Protocol for Deep, Restorative Rest
Sep
Sleep is not a luxury — it is the physiological repair shop your body runs every night. Yet most of us treat it as whatever is left over after everything else. A deliberate sleep protocol changes that, and the results show up in energy, mood, immunity, and even weight.
Make the Room a Sleep Sanctuary
Darkness, quiet, and cool temperature signal your body that it is safe to sleep. Block light with blackout curtains or a quality sleep mask, keep the room around 65-68°F, and remove screens that emit blue light.
Create a Wind-Down Ritual
Your brain needs a runway, not a cliff. Thirty minutes before bed, dim the lights, put the phone away, and do something calming: reading, gentle stretching, journaling, or a warm shower. Consistency matters more than intensity.
Time Your Caffeine and Meals
Caffeine has a half-life of five to six hours; that afternoon coffee may still be in your system at midnight. Aim to stop caffeine by early afternoon and finish heavy meals at least three hours before bed.
Respect a Consistent Schedule
Your circadian rhythm runs on regularity. Going to bed and waking at the same time every day — including weekends — trains your body to fall asleep faster and sleep more deeply.
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Take the Next Step
Struggling to sleep despite trying everything? Our sleep hygiene optimization session identifies what is disrupting your nights and builds a personalized protocol. Book your session today — consultations, breathology, culinary workshops, certifications, and more are available.
