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  • Can you adjust the shedule for me to get enough sleep as a 18 year old

  • Ensuring enough sleep as an 18-year-old is crucial for health and learning. Here's a revised daily schedule that incorporates sleep recommendations:

    Daily Schedule for Optimal Sleep

    Night Before School

    • Bedtime Routine (9:30 PM)
      • Start winding down by 9:30 PM. Dimming lights and reducing screen exposure signals your brain that it's time to prepare for sleep.
      • Aim for lights out by 10:00 PM to ensure you get a full 8-9 hours of sleep.

    Morning Routine

    • Wake Up (6:30 AM)

      • This wake-up time allows for improvement in your sleep cycle, ensuring you get 8-9 hours of rest.
      • Morning Light Exposure: Spend 10-15 minutes outside to boost mood and help set your circadian rhythm 1.

    • Preparation and Breakfast (6:40 AM - 7:00 AM)

      • Have a nutritious breakfast to energize you for the day.

    • Departure (7:30 AM)

      • Leave for school by this time to arrive by 8:00 AM.

    Afternoon Routine

    • Post-School Exercise: Engage in at least 30 minutes of physical activity to boost energy and mood.

    Evening Routine

    • Relaxation & Hobbies: Allocate time after dinner to relax and pursue hobbies.

    This revised schedule is designed to help you achieve adequate rest while maintaining school commitments. Consistent sleep patterns are essential for cognitive function and mental health, as highlighted in various discussions on the podcast.

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