Increase bright light exposure during the day

The circadian rhythm is your body's natural clock for keeping time. It has an effect on your brain, body, and hormones, helping you in staying awake and alerting you when it's time to sleep.

During the day, bright light or natural sunlight helps to maintain a healthy circadian rhythm. This improves daytime energy as well as the quality and length of nighttime sleep. Daytime bright light exposure increased sleep quality and duration in people with insomnia. It also cut 83% off the time it took to fall asleep. In a similar study of older adults, 2 hours of bright light exposure throughout the day boosted sleep duration by 2 hours and sleep efficiency by 80%. While the majority of studies include people who have significant sleep problems, everyday light exposure will most likely benefit you even if your sleep is average. Try to get daily sunlight exposure or, if that isn't possible, invest in a bright light device or bulbs.