During the day:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let as much natural light into your home or workspace as possible.
- Avoid bright screens within 1-2 hours of your bedtime.
- Say no to late-night television.
- Don’t read with backlit devices.
- When it’s time to sleep, make sure the room is dark.
- Keep the lights down if you get up during the night.