If you can’t get outside, open the shades and let in as much natural light as possible. You can also buy a light therapy box online to simulate natural sunlight.
Your body adapts better if you make changes to your sleep schedule gradually. If you change it by more than 2 hours a night, it could be harder to get used to.
Be careful of hidden sources of caffeine, such as chocolate. [4] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 15 October 2020.
As an alternative, try turning on Night Shift (iOS), Night Light (Windows 10), or use an app like F. lux to reduce the blue light from your device’s screen. [6] X Expert Source Alex Dimitriu, MDSleep Specialist Expert Interview. 15 October 2020.
If you want something more relaxing, then sit in the tub instead. [8] X Research source
If you still feel drowsy the next day when you wake up, you may have had too large of a dose. Try a lower dose next time.
If you can’t make your room dark enough, wear an eye mask to sleep to block out the light.
You may need to raise or lower the temperature if your body is more sensitive to heat.
Don’t stay up too late chatting with your friends. You can always check any missed calls or texts when you wake up.
Try tensing your muscles slightly before releasing all the tension for even deeper relaxation.
You can also use a white noise machine to help you fall asleep again.
