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1030_How to Spend Your Evening for a Refreshed Morning Wake-Up.pdf

1030_How to Spend Your Evening for a Refreshed Morning Wake-Up.pdf

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Contents
1.
Introduction: Why Your Nighttime Behavior Shapes Morning Alertness
2.
Crafting Your Ideal Sleep Sanctuary
3.
Four-Hour Pre-Bedtime Time Management Strategy
4.
Nutrition & Hydration for Stable, Restorative Sleep
5.
Mental Relaxation & Stress Reset Techniques
6.
Light Control & Digital Detox to Activate Melatonin
7.
Pre-Sleep Rituals: Conditioning and Seamless Transition
8.
Tracking & Reflection: Running Your Nightly PDCA
9.
Common Issues & Targeted Solutions
10.
Conclusion: Your Nightly Checklist for Waking Refreshed

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