Control light exposure with dim or red lighting at night and bright natural light for 10-20 minutes each morning. Stop eating three hours before bed. Use a sleep tracker to verify these habits actually improve your sleep.
Number one, the thing that controls your sleep is your light more than anything else. So you need to have dimmer switches or red light bulbs in your house at night. So when the sun goes down outside, you make it as dim as you can, and you turn the brightness down on all of your monitors and things like that. It takes five seconds of bright light in your bathroom when you brush your teeth to tell the timing system in your body that it's daytime again. You will lay down, you will go to sleep, and you will get crappy junk sleep. So it's this idea. You can eat junk food or real food, and you can get junk sleep or real sleep. And since tracking your sleep is so easy now, this is very, very well understood. So, darkness at night. Number two, eat your last bite, three hours or more before you go to bed. If you have a late meal, you will not get deep sleep. And the next thing is when you wake up in the morning, first thing, open the curtain, turn on bright lights, and best of all, go outside without sunglasses or contacts or any other glasses, and get at least 10 minutes, ideally 20 minutes of bright light in the morning. And then you will sleep better at night. If you just do those three things, you'll radically shift your sleep. And if I can have number four, get a sleep tracker to see if you've got it right.
