• 18:35 - 21:19
Sleep, Testosterone and Dopamine: Why Men Are Tired And Unmotivated
Evening Routines, Caffeine Limits and Digital Detox
Effective sleep management requires a consistent routine rather than trying to "catch up" on weekends. Recommended habits include cutting off caffeine by 2:00 PM and establishing a wind-down period at least 60 to 90 minutes before bed. Putting down phones and engaging in low-stimulation activities like reading or meditation helps the body transition into a relaxed state.