How to Reset Sleep in 24 Hours Using Circadian Rhythm Science

00:01 Light Reset Trick
02:08 Temperature Timing
04:14 Caffeine Cutoff Rule
06:19 Meal Timing Reset
08:32 Melatonin Window Hack
10:44 Cortisol Anchor Technique
13:07 The Sleep Pressure Bomb
15:33 Digital Sunset Ritual
17:58 Behavioral Wind-Down Protocol
20:38 Consistency Lock-In

Struggling with broken sleep? Waking up tired, wired, or feeling like your body clock belongs to another time zone? In this video, we break down the science-backed steps to reset your sleep in just 24 hours using circadian rhythm systems — the same biological rules your brain has been following for millions of years.

You’ll learn:
• how morning light instantly shifts your internal clock
• why temperature is your secret sleep “switch”
• the exact caffeine cutoff window
• the meal timing trick that rewires your metabolism
• melatonin timing (the right way — not the internet way)
• the Digital Sunset that stops late-night overthinking
• how to build sleep pressure like a pro
• and the “consistency lock-in” that makes the reset permanent

This guide mixes real neuroscience, practical hacks, and entertaining storytelling to help you reset your sleep fast — without supplements, expensive gadgets, or painful routines.

If your sleep schedule has been chaos for days, weeks, or months… this video is your reset button.

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