Contents
1.
Introduction: Why “Sleep Power” Determines Your Life
2.
How Sleep Power Affects Daily Performance
3.
Five Metrics to Quantify Your Sleep Power and Self-Assessment Methods
4.
Core Principles for Strengthening Sleep Power: Timing, Environment, Habits
5.
Optimizing Your Bedroom: Light, Temperature, Sound, and Bedding
6.
Pre-Bedtime Routines to Activate Your Sleep Switch
7.
Nutrition for Sleep Power: Hormone Synthesis and Glycemic Control
8.
Daytime Activities to Cultivate Alertness: Light Exposure and Peak Exercise Windows
9.
Relaxation Techniques to Accelerate Sleep Onset: Breathing, Meditation, Body Scan
10.
Sleep Tracking & Feedback Loops: A PDCA Cycle for Continuous Improvement
11.
Targeted Solutions for Sleep Power Declines: Stress, Hormonal Imbalances, Disorders
12.
Habit Formation: Sustaining Motivation and Stacking Small Wins
13.
Case Studies: People Who Transformed Their Lives by Boosting Sleep Power
14.
Conclusion: Empower Your 365 Days with the Strength of Sleep
15.
Introduction: Why “Sleep Power” Determines Your Life