Sleep hygiene ritual
A pre-bed ritual and sleep environment setup Layne lists together to improve sleep duration and quality.
Assembled by Cited from Layne Norton's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
In a protocol
Go to bed at the same time each night with a wind-down ritual.
“getting in bed same time every night and like having a ritual
TD▶ 43:40DosageConsistent bedtime nightlyCertaintyexplicitrecommendationConsistent bedtime and ritual -
In a protocol
Keep your bedroom cool, around 67-71°F, to improve sleep.
“Cool room, like 67 to 71 degrees Fahrenheit
TD▶ 43:50Dosage67–71°FCertaintyexplicitrecommendationCool room 67-71°F -
In a protocol
Turn off screens as part of a pre-bed ritual to improve sleep.
“getting off screens, all those things can help improve...sleep
TD▶ 44:10CertaintyexplicitrecommendationGet off screens before bed -
In a protocol
Stop caffeine 9-10 hours before bed to protect sleep latency and quality.
“ceasing caffeine intake around nine, 10 hours before bed
TD▶ 44:20DosageStop intake 9–10 hours before bed (more if possible)CertaintyexplicitrecommendationStop caffeine 9-10 hours before bed -
In a protocol
A weighted blanket can help improve sleep.
“Weighted blankets can help
TD▶ 43:55Certaintyhedgedoffhand mentionWeighted blanket 'can help' -
In a protocol
A sound machine can help improve sleep.
“Sound machine can help
TD▶ 43:58Certaintyhedgedoffhand mentionSound machine 'can help'