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Gradually adjust your schedule: If you are currently far from your ideal sleep schedule, make small adjustments (15-30 minutes) every few days until you reach your target

Online providers often follow a one-size-fits-all approach with limited medical oversight

Tips for success: Emphasize Nutrient-Dense Foods : Prioritize lean proteins like chicken, fish, tofu, or legumes to keep you full and support muscle maintenance

Clinical EEG studies have consistently shown that L-theanine increases alpha wave power within 45 to 105 minutes of ingestion, particularly in the occipital and parietal regions of the brain