sleep clock

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Start Your Day
3–4 P.M.: Wake up and eat breakfast. Also make sure to get at least 15 minutes of sun exposure to trick your circadian clock into thinking it's morning.

4:30–7 P.M.: Go about your daily activities. Spend time with family, do household chores, exercise, etc.

9 P.M.: Eat lunch.

*On days off, sleep from 3 a.m. to noon; shift meals earlier.