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1024_How to Spend Your Evening for a Refreshed Morning Wake-Up.pdf

1024_How to Spend Your Evening for a Refreshed Morning Wake-Up.pdf

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Contents
1.
Introduction: How Your Night Shapes Your Morning Alertness
2.
Optimizing Your Sleep Sanctuary
3.
Four-Hour Pre-Bedtime Time Management Strategy
4.
Nutrition & Hydration Plan for Stable Sleep
5.
Mental Cool-Down & Relaxation Techniques
6.
Light Control & Digital Detox to Activate Melatonin
7.
Pre-Sleep Rituals: Conditioning and Seamless Transition
8.
Sleep Tracking & Reflection Methodology
9.
Common Issues & Targeted Remedies
10.
Summary: Your Nightly Checklist for Waking Refreshed

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