Fix Your Sleep Schedule: Wake Time Is the Key

Описание: If your sleep is inconsistent, start by choosing a fixed wake time you can keep every day, back-calculate a realistic bedtime, and shift your schedule gradually by 15–30 minutes until you land there. Reinforce the rhythm with morning bright light, dim evenings, a 60–90 minute wind-down routine you enjoy, and simple environment controls (cool temperature, reduced noise, limited late caffeine and naps). Keeping weekend wake times close to weekdays and making small, steady changes will lead to steadier mood, more reliable energy, and clearer focus.

Chapters
00:00 sleep routine
00:14 circadian rhythm
00:34 wake time
00:58 bedtime routine
01:18 gradual shift
01:32 night routine
02:06 light exposure
02:28 sleep environment
03:05 consistent sleep
03:21 sleep troubleshooting
03:56 daily routine
04:20 sleep tips
04:59 sleep summary

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