1. Go to sleep and wake up at the same time every day to help set your natural biological clock. Bright natural light when you first wake up is also helpful to set your natural biological clock.
2. Develop a relaxing bedtime routine. This may include taking a warm bath, reading a book, meditation, or stretching. Avoid stimulating activities right before bedtime, including watching TV or discussing a stressful topic. Stop using all light emitting electronics (computer, smartphone, as well as TV) at least 30 minutes before bedtime because the blue light they emit can disrupt sleep by suppressing melatonin production.
