HOW TO ALWAYS HAVE PERFECT SLEEP

Summary

The primary sleep recommendation is to maintain a consistent wake-up time seven days a week, rather than focusing on bedtime. This is due to the melanopsin cell in the eye, which, upon exposure to sunlight, signals the brain to turn off melatonin production and sets a 14-hour timer for its return. Consistently waking up at the same time naturally regulates your internal clock, leading to a consistent and earlier bedtime.