Better Sleep
A complete drug-free protocol combining light, temperature, breath and routine for better sleep.
Daylight within 30 minutes of waking. Same wake time every day.
No caffeine after 2 p.m. Brief afternoon walk for movement.
Lower lights and thermostat 90 minutes before bed. Skip heavy dinners.
45 minutes of non-screen activity. Reading, journaling, light stretching.
5 minutes of slow nasal breathing. Get up if not asleep within 20 minutes.
Last reviewed March 2026 against current US sleep medicine guidelines by the Sleep Disorder Symptoms editorial team. This article is educational and is not medical advice — see our medical disclaimer and editorial policy.
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