Nighttime Rituals for Deep Rest

1. Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
2. Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
3. Avo...

• Get outside. Aim for at least 30 minutes of sun exposure each day.
• Turn out the lights. When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light in your environment.
• Avoid caffeine and stop smoking or chewing tobacco.
• Use the bedr...

During the day:

• Expose yourself to bright sunlight in the morning. 
• Spend more time outside during daylight. 
• Let as much natural light into your home or workspace as possible.

At night:

• Avoid bright screens withi...