The Sleep Catch-Up Myth
You might think you can fix things by sleeping in on weekends, but research shows that this strategy doesn’t always work. One study found that it can take four full days to recover from just one hour of sleep loss.
In short: consistency matters more than quantity. Your circadian rhythm craves regularity, like a cat that insists on being fed at the same time every day. Sleeping in late once a week won’t do much if your bedtime and wake-up times are all over the place.
What Actually Helps (Without Gimmicks)
Below’s what science (and some self-experimentation) suggests actually works when it comes to reducing those pesky early wake-ups:
1. Light Exposure is Key
Your internal clock is heavily affected by light. Getting bright, natural light within 30 minutes of waking helps reset your rhythm for the day. On the flip side, dimming your lights 2-3 hours before bed can signal to your brain that it’s time to wind down.
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