Many people live like shift workers to some degree. The majority of people either go to bed after midnight or wake up early without getting enough sleep.

You need around seven hours of sleep a night. Children need more, and older folks less. Sleeping much more or notably less than seven hours is associated with a shorter lifespan.

• Your brain will be most alert between 10 AM and 3 PM. That is when your best work or learning is done.
• If you still don't feel awake, you may need even more early sunlight. You need at least 1 hour of daylight exposure outside to reduce sleepiness and stay happy and productive thro...

Light at night means less melatonin - which means poor sleep and a foggy brain the next day. Blue light sends a powerful signal to your brain that it is daytime, but it's not the only problem. All light is a problem. After dark, all light should be reduced, with as little light a...

Eating signals to your body it's daytime.

As soon as you wake up, go outside and get sunlight onto your eyes. (Don't stare directly into the sun.)