This is the cheatsheet from my sleep hacking guide here: https://www.youtube.com/watch?v=dfeVd3qc-x8&t=70s

💡 Key Principles for a Better Snooze

• 🧊 Temperature:
  • Cool = Snoozy: Warm shower → cool room. Stick hands/feet out of the blanket!
  • Hot = Energized: Morning exercise or a cold shower boosts alertness.
• 🌞 Light:
  • Bright & Blue = Wakey Wakey: Morning sunlight is a must!
  • Warm & Dim = Zzz: Switch to cozy lamps 2–3 hours before bed.
• 🔊 Noise:
  • Silent = Snooze: Earplugs or white noise = peace.
  • Loud = No Sleep: Avoid nighttime chaos (your party can wait).
• 😰 Stress:
  • Calm = Sleepy: Journaling + deep breathing = cortisol down, melatonin up.
  • More Stress = Wide Awake: Ditch doomscrolling before bed.

🌄 Morning Routine: Rise Like a Boss

1. 🚨 Wake Smart:
   • Use a sleep calculator (like this) to align with light sleep phases.
2. ☀️ Sunlight = Free Coffee:
   • View light for 5–30 mins. It’s like plugging in your internal battery.
3. ❄️ Cold Shower:
   • Dopamine + adrenaline = Super Saiyan mode activated.
4. 🏋️‍♂️ Morning Movement:
   • Even a quick jump rope session signals your body: "Let’s crush it today!"
5. 🥚 Breakfast Hack:
   • Think protein + healthy fats: Eggs + avocado + whole-grain toast.
   • Delay caffeine by 90 mins for max energy without the crash.

🌞 Afternoon Tips: Stay Sharp, Skip the Nap

• 🚫 No Naps: Sleep pressure = better snooze tonight. Try NSDR to relax mid-day.
• ☀️ Light Activity: Get moving outside or open the curtains for a natural light boost.
• 💧 Hydrate: Water’s your bestie—stop guzzling an hour before bed though!

🌇 Evening Routine: Set the Mood