If you don’t sleep well, you’re not going to be as healthy as you can be, no matter how good your diet is or how much you exercise. The average person gets 20% less sleep than men and women did in the 1960s. That’s equivalent to one whole night of sleep loss each week!
Maintaining a natural rhythm of exposure to daylight and the darkness at night — called the circadian rhythm — is an essential component of sleeping well. Light is important because it helps sync all the biological clocks in the body. To maintain these clocks, you want to get bright outdoor light exposure for 30-60 minutes a day, ideally at solar noon. Even just going outside for half an hour at lunch time can provide you with the majority of light you need to maintain a healthy circadian rhythm.
In the evening, avoid the blue light wavelength. This can be done by using blue-blocking light bulbs, dimming your lights, and if using a computer, installing blue light-blocking software.
Then, at night, sleep in maximum darkness. Use blackout shades or a sleep mask to help cut down light exposure while you rest.