Grumpire Approved Tips
Minimize the amount of blue light you absorb before bed
Optimize the amount of natural light you consume during the day
Optimize the amount of natural light you consume during the day
Blue light is emitted from your electronic devices as well as LED lights and decreases your melatonin production. To fix this, try wearing blue light reading glasses when reading from your devices and turning your devices to night mode. If you must have a light on at bedtime, use red lights instead of alternatives as they do not affect your circadian rhythm (Suni and Singh, "Light and Sleep").
Optimize the amount of natural light you consume during the day
Optimize the amount of natural light you consume during the day
Optimize the amount of natural light you consume during the day
Walking outside for at least 30 minutes in the morning and/or the afternoon can help regulate your circadian rhythm. (The sun doesn't even have to be fully out!) (Vogel, "Exposure to Natural Light During the Day May Help You Sleep Better").