Lifestyle
Sleep Hygiene Protocol
for Insomnia
A structured set of behaviours: consistent wake time every day, no screens 1 hour before bed, cool dark room, no caffeine after 2pm, no alcohol within 3 hours of sleep.
How it works
Stabilises circadian rhythm, reduces sleep-inhibiting stimuli, and removes sleep-fragmenting substances.
What to watch for
Alone, sleep hygiene has weaker evidence than CBT-I. Most effective as a foundation combined with other interventions.
Community experience
Other remedies for Insomnia
See all 10 remedies →WikiRemedy surfaces community experience, not medical advice. Always consult a qualified health professional.