The 3-Day Sleep Hack That Rewired My Brain to Wake Up at 6AM (Science-Backed)

Описание: I challenged myself to completely reprogram my sleep schedule in just 72 hours using Stanford Neuroscientist Dr. Andrew Huberman's circadian rhythm protocol. No more snoozing. No more brain fog. Just pure science.

🧠 THE 4 ZEITGEBERS (Time Keepers):
✅ Morning Sunlight Exposure (within 1 hour of waking)
✅ Movement + Exercise (stacks with light exposure)
✅ Strategic Caffeine Timing (yes, you can drink it early)
✅ Social Interaction (even your dog counts!)

⏰ THE 3-DAY RULE:
Day 1-2: The struggle is real (phase advancing hurts)
Day 3: Your brain naturally wakes up before the alarm

🌅 THE NETFLIX CHEAT CODE:
Viewing afternoon/sunset light reduces melatonin suppression by 50% - meaning you can use screens at night without destroying your sleep.

🚫 WHAT TO AVOID:
Never view bright artificial light between 9:30 PM - 4:00 AM (this "quashes" melatonin and ruins everything)

This isn't about willpower. It's about working WITH your biology, not against it. If I can go from sleeping at 2 AM to naturally waking at 6 AM in 3 days, so can you.

📚 SOURCES:
Dr. Andrew Huberman - Huberman Lab Podcast
Stanford Circadian Biology Research

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