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Master Checklist
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- To do · Choose a consistent wake time you can keep for the next seven days, including weekends.
- To do · Within 30 minutes of waking, take 5–10 minutes of outdoor morning light, or sit by a bright window if you cannot get outside.
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- To do · Wake at yesterday’s chosen time — even if last night was broken.
- To do · Repeat the morning light practice within 30 minutes of waking.
- To do · Skip a compensatory sleep-in. Protect the new signal.
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- To do · Eat a proper dinner with protein and complex carbohydrates, not a snack mistaken for a meal.
- To do · Finish the main meal at least two to three hours before bed where you can.
- To do · If you often wake hungry or shaky, prepare an optional small protein snack for the night.
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- To do · Start a 60-minute wind-down before your intended lights-out. Dim lights. Reduce demands.
- To do · Keep phones and stimulating content out of the last hour, or use night mode and a dull, finite task if you must have the phone nearby.
- To do · Choose one downshift: a warm shower, slow stretching, or six minutes of slower breathing.
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- To do · Write or silently repeat: waking at 3am is inconvenient, not an emergency. I do not need to force sleep.
- To do · Set the bedroom cool — around 18–20°C if you can.
- To do · Open the 3AM Rescue Plan once in daylight so you know exactly where it is if you wake tonight.
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- To do · If supplementation is appropriate for you, take magnesium glycinate in the evening as directed on the product, after checking with a qualified health professional.
- To do · Protect sleep pressure: no late naps. If you must rest, keep it short and earlier in the day.
- To do · Keep the wake time, morning light, and wind-down from earlier days.
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- To do · Keep the consistent wake time and morning light.
- To do · Eat a proper evening meal with protein and complex carbohydrates.
- To do · Run the 60-minute wind-down.
- To do · If you wake, use the 3AM Rescue Plan instead of the old spiral.
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