Seven days. One simple protocol.
Choose a realistic wake time and commit. This is the new anchor.
10–20 min outside within an hour of waking. Stronger than caffeine.
No caffeine after 12 p.m. for the whole week.
Lights down 90 min before bed. No overhead bulbs after sunset.
65–68 °F. Core body temp must drop to fall asleep.
0.3–0.5 mg, 4 hours before target bedtime. Tiny dose, big phase shift.
Even on weekends. Sleeping in resets you back to day zero.
Two weeks total is the sweet spot. Then maintenance only.