Simulate sunset before bed.

If you have an alarm-clock with a wake-up light that also supports sunset scenarios, use this 30 minutes before bedtime. The light will slowly get dimmer and change color from “cool” to “warm” to make you feel sleepy. Relax during this time, like reading or listening to calming music. Don’t use screens (TV, phone, laptop, or tablet).

WHY IT HELPS:
Using light to relax supports the natural processes of the body’s preparation for sleep. It has a positive impact on both circadian rhythm and melatonin production.