Increase light during the day
. Remove your sunglasses
. Spend more time outside during daylight (especially in winter)
. Let as much light into your home/ workspace as possible.
Boost melatonin production at night
. Turn off your television and computer in the evening.
. Don’t read from a backlit device at night (smartphones/tablets).
. Change your bright light bulbs to low-wattage alternatives
. Blackout your bedroom (your children’s) to stimulate melatonin production and regulate hormones
. Avoid switching on lights during the night
