View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset.
​Wake up at the same time each day and go to sleep when you first start to feel sleepy
Avoid caffeine within 8-10 hours of bedtime.
Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am
Limit daytime naps to less than 90 min, or don’t nap at all
Keep the room you sleep in cool and dark and layer on blankets that you can remove.
Drinking alcohol messes up your sleep. As do most sleep medications