Clean Slate
Curriculum
App
Sleep
Why:
Reduce your risk of stuff like depression and death
. Also, lose less muscle
.
Setup
Temperature: 60 to 68˙F
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Blackout curtains
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Melatonin
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Blue light filter
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Light therapy lamp
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Program
Set your target: 9 hours
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Set a consistent schedule
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Caffeine: Stop after lunch
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Melatonin: Optional
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Light therapy: Optional
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Get in bed when sleepy
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Wind down
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Leave the bedroom
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