Caffeine and the Sleep Wake Cycle

Cold shower increases dopamine and a lot of other neurotransmitters that will help you to start alert focused and motivated at night. Hot shower before bad helps your body to create this dropping temperature from hot to cold faster which induces sleep faster and better. No caffeine 10 to 12 hours before bad because it interferes with the whole cycle beautiful cycle that supports your sleep wake cycle would be disrupted in many ways so delay coffee, any caffeine and any food 90 minutes after waking time all later then no caffeinated tea or super dark chocolate. Use hyperventilation to induce states of alertness focused increased capacity to think fast make decisions fast.