Description
Most sleep advice is useless or a pill that stops working. This is a small set of changes that target how sleep actually works — your body clock, nervous system, and environment.
- Why you are not sleeping (sleep pressure + circadian rhythm).
- The morning + caffeine timing that sets up your night.
- The 90-minute evening wind-down + how to cool the room.
- What to do when your mind races.
- Where supplements actually help (honest verdict) + a 2-week reset plan.
Instant PDF. Educational info, not medical advice — does not diagnose or treat insomnia or any condition.
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