Why sleep matters
Better sleep improves appetite regulation, insulin sensitivity, mood, and training recovery.
CBT-I pillars
Fixed wake time; bed = sleep; realistic sleep window; limit naps; get up if awake >20–30 minutes.
Light & wind-down
Bright morning light; dim evening light; screen curfew; calming pre-bed routine.
Caffeine, alcohol, late eating
Keep caffeine earlier; moderate alcohol; finish large meals 2–3h before bed.
Travel & shift-work
Anchor wake time; manage light; use short naps strategically.
When to seek medical evaluation (OSA)
- When to talk to a clinician: Snoring, witnessed apneas, excessive daytime sleepiness → evaluation for obstructive sleep apnea (OSA). Emergencies → 911.
- Medication & sourcing policy: Evidence-first, behavior-first; meds only when indicated.
FAQs
Often 3–6 weeks with consistent practice.
Yes—CBT-I is first-line for chronic insomnia.
We tailor light timing, naps, and windows to your schedule.
Ready to take the next step?
Start with intake and accurate baseline labs; we’ll guide your options.