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Your 14-Night Sleep Reset
12 min readinteractive
You have the science and the framework. Now let's build your personal sleep protocol — a structured 14-night plan that applies CBT-I principles to your specific situation. This is not about perfection. It is about creating a consistent foundation that your hormones, mood, and eventually your desire...
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In this lesson you will learn:
- The anchor wake time is the single most important variable — set it and keep it consistent for 14 days including weekends
- The 20-minute rule: if not asleep in 20 minutes, get up and do something quiet — this breaks the bed-frustration association
- Morning light exposure within 30 minutes of waking resets your circadian clock and supports melatonin production
- +2 more takeaways
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