The first video took me quite a while. I watched it on NewPipe with subtitles on at 3x. TL;DW: 1. As soon as you wake up each morning, expose yourself to 5-10

The first video took me quite a while. I watched it on NewPipe with subtitles on at 3x. TL;DW: 1. As soon as you wake up each morning, expose yourself to 5-10 minutes of the sun, or the brightest light you can find (ideally above 10000 lux, going outside is much more effective than a lamp or window). 2. At the end of the day, reduce light, especially blue light. Ideally, also go out during sunset, to give your body a cue that the day is ending. 3. Mindfully time when to eat and exercise (details did not fit in the 1.3h video). In evenings, disconnect or meditate to relax. 4. Consider the drugs you take and their effects on the circadian rhythm. Magnesium threonate 300mg makes you sleepy.