lifestyle · for insomnia & trouble falling asleep
Core Sleep Hygiene Protocol
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Fix your wake time first (same every day including weekends). Keep your bedroom cool (65-68F), dark, and quiet. No screens 60 min before bed. No caffeine after noon. No alcohol within 3 hours of bed.
How it works
A consistent wake time anchors the circadian rhythm. Darkness and cool temperature reinforce physiological sleep signals. Caffeine has a 5-6 hour half-life - a 3pm coffee still has active caffeine at 9pm.
Where to buy
Blackout curtains ($25), white noise machine ($20-40), and an eye mask ($5-15) all help. Cheap and high-impact.
Typical cost: $0-80
Safety notes
If you lie in bed not sleeping for more than 20 minutes, get up and do something calm until sleepy. Lying awake in bed trains the brain to associate the bed with wakefulness.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Sleep Foundation; American Academy of Sleep MedicineThis information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.