1.Increase bright light exposure during the day- Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
2.Reduce blue light exposure in the evening- Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Put away your devices at least 2 hours before bed-time.
9.Optimize your bedroom environment- Optimize your bedroom environment by eliminating external light and noise to get better sleep. These factors include temperature, noise, external lights and furniture arrangement.
10.Exercise regularly, but not before bed-time- Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep. However, performing it too late in the day can have an opposite effect.