Try to get to sleep before 11 p.m. and ideally by 10:30 p.m., and sleep in total darkness without getting up to use the bathroom. Exposure to bright light at night affects production of melatonin 1 2 — a key hormone for wellness. If you live in a city, you may find it difficult to make your bedroom truly dark. If so, options include wearing an eyemask or investing in heavy drapes. This is definitely the most difficult step for me — I never want to go to sleep early! I’d rather be working on this site.
- Effects of VDT tasks with a bright display at night on melatonin, core temperature, heart rate, and sleepiness Journal of Applied Physiology, 2003. ↩
- “Melatonin.” Wikipedia. ↩