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Dr. Najib Ayas, a professor of respiratory medicine, emphasizes the importance of a consistent wake-up time, even on weekends. "Your body runs on an internal clock. When that clock is predictable, the whole system works better." He also recommends a 30- to 60-minute "buffer zone" before bed during which you avoid screens and any stimulating activities. Screens can fool your body into thinking it's still daylight, making it harder to fall asleep.
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: Listening to music or podcasts can be both entertaining and educational. You can explore various genres and topics.
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Discuss what aspects were most enjoyable. This feedback loop makes future sessions even better.
