BAD SLEEP GOOD SLEEP

How to sleep well and wake up with energy every day. Here we have Esteban who at 6:00 AM in the morning smashes the alarm clock with his fist. He's barely alive. So he stays in bed for a few more minutes while he gathers the strength to get up. Then he makes a huge cup of coffee. Checks social media and leaves to work. Works for 9 hours. Exhausted, he comes home in the afternoon. Eats dinner and drops onto the couch to watch TV. As expected, the food coma hits him and he falls asleep for the next two hours. He wakes up around 8 PM with no motivation to do anything. Besides, it's already too late to go out. He opens a beer and scrolls on his phone until 10 PM. Then he showers and it's finally time for bed. In bed, he tosses and turns, but eventually falls asleep. During the night, he wakes up with a full bladder and has to go to the bathroom. At 6 AM the next day, the alarm goes off and Esteban is half dead again. He wonders, "Why do I feel SO tired?" If he sleeps 9 hours every day. His friend Marcel also wakes up at 6 AM. He opens the curtains and lets the sunlight into the room. And if there's no sun, he turns on a bright light. He gets dressed and goes for a 15-minute jog. When he comes back, he makes himself an omelet, takes a quick shower and is ready to leave. At work, he stays focused the whole time. He's happy and energetic. He goes home, eats a healthy meal, and goes to bed at 10 PM. He falls asleep immediately. He wakes up at 6 AM feeling refreshed and ready for the day.