Simple steps that fixes “night owl 🦉”
1- Stick to a consistent sleep schedule — aim to sleep and wake within a 30-minute window daily. ‼️
2- As soon as you wake up, see the sun 🌞 (for ~5 minutes)
3- See the sunset 🌇
4- Limit caffeine 🍵☕ after 2 PM
5- Limit light exposure after sunset
I can do more
6- No calories 3 hours before sleeping
7- Practice nasal breathing
8- Exercise early in the day
9- Hot shower before bed
10- Cold showers