Filter out blue light before bed.
Try to avoid or at least reduce exposure to blue light within three hours of bedtime.
The blue wavelength light from LED-based devices (phones, tablets, computers, etc.) inhibits the production of melatonin, a hormone that helps us fall asleep, and increases the release of cortisol, a hormone that makes us more alert.
Stop drinking coffee at least six hours before bed.
Although we may not necessarily feel the effects of caffeine later in the day, drinking caffeine less than six hours before bed may make it difficult for us to fall asleep, disrupt our sleep, or interfere with our body’s internal clock.