Source :
- Consistency: Go to bed and wake up at the same time every day, including weekends.
- Morning Light: Seek out bright natural light shortly after waking to “reset” your clock for the day.
- Evening Dimming: Reduce light exposure and avoid screens 60–90 minutes before bedtime.
- Routine: Establish calming activities before bed, such as reading or a warm bath, to signal to your body that it is time to wind down.