If your sleep cycle is wrecked (thanks, Netflix doomscrolling), this battle-tested protocol used by soldiers, astronauts, and emergency workers can get you back on track—without sleeping pills.

The 2-Day Sleep Bootcamp

☀️ Morning (Critical!)

• 6:00 AM: Wake up no matter what (yes, even if you got 2 hours of sleep)
• 6:05 AM: 10 minutes of direct sunlight (or a 10,000-lux light therapy lamp)
• 6:15 AM: Chug 16oz of water + do 25 jumping jacks
• 6:30 AM: Cold shower (at least 90 seconds)

Why it works: Sunlight + movement + cold exposure triple cortisol production, telling your body “it’s go time.”

🍽️ Food Timing

• Breakfast within 30 mins of waking (protein-heavy)
• No caffeine after 12 PM (yes, even “just one espresso”)
• Last meal 3+ hours before bed

🌙 Night (Non-Negotiable)

• 8:00 PM: Dim all lights (use red bulbs if possible)
• 9:30 PM: “Phone funeral” (put devices in another room)
• 10:00 PM: Military sleep hack:
  1. Lie flat, arms at sides
  2. Relax face muscles completely
  3. Breathe deeply while visualizing sinking into mattress
     (Most people pass out in <8 mins)

Why This Works When Nothing Else Does

• Resets circadian rhythm by force-starting a new cycle
• Eliminates sleep debt within days (not weeks)
• Uses neurochemical triggers (adenosine, melatonin, cortisol)

For Night Shift Workers

Reverse the schedule:

• Use blackout curtains + blue blockers during day
• “Morning” routine starts 1 hour before your shift

Pro Tip: The Apple Test

If you’re truly exhausted at bedtime:

• Imagine holding an imaginary apple
• If you “drop” it from mental fatigue within 30 secs → body’s ready for sleep

Warning: Days 1-2 suck. By Day 3? You’ll sleep like a baby and wake up refreshed.

(Struggling with 3 AM wake-ups? Try the “4-7-8 Breathing to Fall Back Asleep” method next.)