🏃 Exercise and sleep — when and how to move for better sleep
The relationship between physical activity and sleep quality per updated evidence.
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28-day complete CBT-I — Spielman · Morin · Riemann · Harvey · Bootzin
- Bedtime Restriction (Spielman 1987) · calculated window
- Full PMR 15 min — 7 muscle groups
- Cognitive restructuring — 8 Harvey distortions
- EfficiencyChart 28 days with 80/85% lines
- 3-month personalized maintenance plan
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