1
Essential for body rejuvenation, cognitive function, immune support, and hormone regulation. Sleep deprivation significantly harms health and decision-making.
2
Use wearables (e.g., smartwatches, rings) or a sleep journal to track sleep metrics like HRV, body temperature, and sleep stages.
3
1. Temperature: Optimize bedroom temperature, use cooling bedding, and regulate with a shower.
2. Caffeine/Alcohol: Limit intake, especially before bedtime.
3. Supplements: Consider magnesium, glycine, and theanine.
4. Meal Timing: Eat light and early.
5. Light Exposure: Minimize blue light in the evening.
6. Sleep Environment: Keep the bedroom dark, quiet, and reserved for sleep.
3
Create a sleep-friendly environment, establish a bedtime routine, and monitor progress to improve sleep quality.
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