Gehri neend aur body clock ko sahi karne ka scientific plan — bina sleeping pills ke.
Circadian-first sleep program: subah ki dhoop, 2 PM ke baad caffeine band, raat 9 baje ke baad screen dim, sone se pehle 4-7-8 breath aur consistent bedtime. Sleep-onset latency, REM share aur 3 AM wake frequency track hoti hai.