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Introduction
The bedrock of sleep-rest cycles
“The perfect schedule”
The 100K Lux per morning goal
Reset your cortisol
Jetlag, death and lifespan
The key to clock control
Your Temperature Minimum
Eating
Go West
The Heat-Cold Paradox
Staying on track
Emergency resets
Shift work
The Temperature-Light Rule
Error correction is good
NSDR protocols/implementation
Why stress turns your hair white
Ovaries or testes?
Polyphasic sleep
Ultradian cycles in children
Light before waking for better sleep
Older people and cicadian rhythms
Red Pills & Acupuncture
Feedback and Support