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Your 2026 sleepmaxxing guide. Peak numbers from metas/RCTs. Track the Pittsburgh Sleep Quality Index (PSQI) weekly for objectivity. Want 8 hours deep sleep every night without waking up wrecked? Phase 1 – Morning Zeitgebers Wake up same time every day (weekends too) (strongest circadian anchor – Phillips 2017) 20 min 10,000 lux light immediately (biggest phase advance – Chellappa 2013) 15 min easy walk outdoors (real drive builder – Youngstedt 2019) 500 ml water (alertness boost – Popkin 2010) B
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