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Protocol: Consistent Sleep Window
Protocol: Consistent Sleep Window

PROTOCOL GUIDES

Protocol: Consistent Sleep Window

Practicing a consistent "in bed" window is one of the most important behaviors that create better quality sleep. You can calculate your ideal "in-bed" window by...

The Zest Team
The Zest Team
November 5, 2024

· 1 min read

WHAT:
Practicing a consistent "in bed" window is one of the most important behaviors that create better quality sleep. You can calculate your ideal "in-bed" window by finding the average of your sleep duration over the last 2 weeks with an additional 15 or 30 minutes added for some time to fall asleep and wake up. This habit works best with an anchored wake time, a positive mindset around sleep, and healthy boundaries around prioritizing sleep.
WHY:
  • This is practiced both for improving sleep quality for mental performance and for reversing problematic sleep patterns such as wake ups
  • Studies show that consistent sleep timing helps to improve sleep quality which leads to better learning and physical performance
HOW:
  • Work with your coach to determine your average sleep duration and when you would like to wake up consistently.
  • Work back from your wake-up to find your bedtime and unwind time.
  • be consistent for 1 week and then reassess the wins and challenges with your coach to see if adjustments need to be made.
  • We recommend using an alarm clock while your body gets used to its new wake up time
SPECIAL NOTE:
  • If you normally have a very irregular sleep schedule or is you are challenged with wake ups and/or long times to fall asleep, you may be faced with getting up at your alarm time, despite getting less sleep than you had hoped for
  • This is a normal part of the process in the beginning which is one of the most important challenges to face in order to overcome problematic sleep patterns
  • It can be really hard at first but very rewarding once your body adjusts
  • One night of shorter sleep makes it more likely that you will have good sleep the next night
PROTOCOL GUIDES
#LAUREN

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