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Table of Contents

Chapter 1: Why You Still Wake Up Tiredp.1

Chapter 2: Anchor Your Wake Timep.2

Chapter 3: Train Your Body with Daylightp.4

Chapter 4: Move for Recovery, Not Exhaustionp.5

Chapter 5: Eat and Drink for the Night Shiftp.6

Chapter 6: Cool, Dark, and Quietp.7

Chapter 7: Wind Down Your Nervous Systemp.8

Chapter 8: Handle the 3 A.M. Wake-Upp.10

Chapter 9: Track What Matters, Ignore the Restp.11

Chapter 10: Your 30-Day Sleep Resetp.12

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10 Paths to Better Sleep