Tagged “schedule”
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The wake time does more than the bedtime
Nobody falls asleep on command, so a fixed bedtime is unenforceable. The wake time is the one part of the schedule you can actually decide.
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Caffeine and alcohol are timing problems
One outlasts feeling alert by hours. The other helps you fall asleep and ruins the second half of the night. Both are about when, not how much.
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Light is the strongest signal
Screen advice targets the weakest version of the strongest lever. Outdoor light in the morning is a different order of magnitude from anything indoors.