2. Give Your Morning a Dose of Outdoor Light
Better sleep can start before you have even finished getting ready for the day. Light helps set your internal clock, and outdoor daylight in the earlier part of the day can reinforce the difference between waking hours and nighttime. It is a useful habit that does not require a sleep gadget.
Try pairing daylight with something you already do: walk around the block after getting dressed, sit outside for a few minutes, or take an early break outdoors. A cloudy morning still provides useful daylight. You do not need to stare toward the sun, and there is no reason to skip your usual sun protection.
This is about making daytime visibly different from a dim room and a glowing laptop. It is not a promise that a precise number of minutes will fix every sleep problem. For people who work overnight, the best timing is different; their light exposure needs to fit the sleep schedule they are trying to maintain.
