Sleep Hygiene & Wind-Down Protocol

Seed: pre-bed rituals, screen_cutoff, caffeine_window, bedroom_environment checklist

Implementation Guide

A practical sleep-hygiene protocol with a customizable wind-down routine, light and caffeine guidelines, environmental tweaks, and a 14-day sleep log to test improvements. Useful for clinicians and coaches addressing insomnia and suboptimal sleep patterns.

💡 Expert Q&A Insights

Q: How long until sleep improves?

Some clients see change in 1–2 weeks; severe insomnia may require CBT-I. \n

Q: Is blue-light blocking required?

Useful but prioritize routine and consistent timing first.

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