I recommend dimming your lights at night to facilitate a smoother transition to sleep and improve sleep quality.

Dimming lights in the evening is crucial as bright light inhibits melatonin production, which is essential for sleep.

Creating a dark environment at night is crucial; consider using blackout curtains and reducing light exposure an hour before bed.

If you wake up during the night, use minimal light to navigate, as bright light can inhibit melatonin production and make it harder to fall back asleep.

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

Viewing sunlight in the late afternoon and evening can protect your nervous system from the negative effects of bright artificial light at night.

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.

Be mindful of alcohol and caffeine consumption; try to avoid caffeine at least 12 hours before bedtime to improve sleep quality.