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

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

Getting sunlight throughout the day, especially in the late afternoon and evening, can help improve mood and brain function.

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.

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.

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.

Dimming indoor lights after sunset and using low-level lighting can help signal to your body that it's time to wind down for sleep.

Melatonin and serotonin are related hormones that promote rest and relaxation, and their balance is crucial for sleep.

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