8 Tips for Better Sleep at Night

Establishing a routine that recognizes the body’s natural response to light and dark can help keep your circadian rhythms in sync. Here are some expert-recommended strategies to move toward optimal circadian health.

1. Stick to a Sleep/Wake Schedule

Try to maintain a consistent sleepwake cycle (and thus a consistent dark-light cycle) by going to sleep and getting up at the same time every day. Try not to deviate more than an hour on weekdays, and more than two hours on weekends.

2. Consider the Quality of Light

Get as much daylight exposure as possible during the daytime. If natural light is not available, you can use bright, blue-enriched white light bulbs indoors. Sleep in the dark, at night, or wear an eye mask to block light from reaching the eyes.

3. Create Natural Wind-Down Lighting Between Dusk and Dark

Just as the sun goes down, you can mimic that fading light by minimizing bright light and moving toward a warmer orange light, which promotes sleep, ideally three hours before going to bed.

4. Pay Attention to Your Nighttime Light

Any light tells the brain it’s daytime, encouraging alertness, and suppresses melatonin, the hormone that tells…