Expose yourself to light, ideally natural light outside, as close to your wake-up time as possible to advance your internal body clock and align it with the 24-hour day, which is crucial since most body clocks are slightly longer than 24 hours.
If natural morning light is scarce (e.g., in winter or early mornings), use a light box set to 2,000-10,000 lux for 30 minutes during breakfast to help set your internal clock and combat seasonal or non-seasonal depression.
Aim for 500 lux or more of light exposure for four to five hours during the day, as this cumulative exposure can mitigate and insulate you from the negative impacts of dim light in the evening.
Ideally, avoid using devices for 30 minutes to an hour before bedtime to prevent their alerting effect on the brain and to reduce the synergistic alerting effects from activities like social media or emails.
Focus on relaxing and winding down before transitioning into sleep, as this process can make sleep easier by addressing underlying anxiety or sleep issues.
Consider incorporating AG1 into your daily routine to support digestion and enrich your gut microbiome, as it contains five strains of gut bacteria and plant-based compounds.
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