#wellness

Optimize sleep quality for better health and performance. Protocol: 1. Consistent sleep schedule (same bedtime/wake time). 2. 7-9 hours target. 3. Cool room (65-68°F). 4. Complete darkness (blackout curtains, eye mask). 5. No screens 1 hour before bed (blue light). 6. Limit caffeine after 2pm. 7. No alcohol 3 hours before sleep. 8. Wind-down routine (reading, stretching). Track with Oura Ring, Whoop. Morning sunlight exposure. Magnesium supplement. White noise if needed. Sleep is foundation for productivity, mood, health.

Manage stress with evidence-based techniques. Toolkit: 1. Box breathing (4-4-4-4 count). 2. Progressive muscle relaxation. 3. Journaling (brain dump). 4. Physical exercise (20-min walk). 5. Social connection (call a friend). 6. Nature exposure (green spaces). 7. Limit news/social media. Identify stress triggers. Distinguish controllable vs uncontrollable. Use 'stress inoculation' (small challenges). Apps: Headspace, Calm. Chronic stress impacts health - prioritize management. Build resilience through regular practice. Seek professional help if overwhelmed.

Design a high-performance morning routine. Components: 1. Wake at consistent time (no snooze). 2. Hydrate immediately (16oz water). 3. Movement (10-min stretch, yoga, or walk). 4. Mindfulness (5-min meditation or journaling). 5. Nutrition (protein-rich breakfast). 6. Planning (review top 3 priorities). 7. No phone for first hour. Prepare night before (lay out clothes, prep breakfast). Start small, build habits gradually. Track consistency. Adjust based on chronotype (morning lark vs night owl). Win the morning, win the day. Aim for 60-90 min routine.