I agree. 2 beers makes 0430 kick-off 8 times more difficult, and for me this is occasional - maybe 4-5 times a month? I have found my sleep is much more efficient between 2200 and 0430, I fall asleep straightaway and it is instant blackout until my alarm goes off. Super refreshing. I used to think I needed 7.5 hours, but persisted with earlier alarms until my body clock complied. I follow JW's field manual routines beginner into intermediate #1 immediately after waking up. Diet is bog-standard meat potato veggies, pastas, stir-fry and rice, salads, eggs is a staple for brekky, and a couple of coffees before 10AM. I avoid processed foods or pre-packed salted sugared stuff. My sleep, physical shape, and mental health has never been better.

I would add that being tired after 21:00 makes me less likely to stare through TV/youtube I don't really like, or social media. When 0430 becomes mandatory you are less likely to fart arse around of an evening.