2. Use Light-Therapy to Strengthen Your Circadian Rhythm

Your circadian rhythm, otherwise known as your sleep-wake cycle, is directly controlled by sunlight. Your sleep-wake cycle influences your brain processes and hormone production, making or breaking your quality of rest. At night, your brain senses a lack of sunlight, triggering the production of melatonin, a sleep-inducing hormone. In the mornings when the sun rises, it tells your brain it’s time to wake up; sunlight hinders melatonin production and keeps your body energized.

If you’re having trouble falling asleep and waking up on time naturally, light therapy can do the trick. In the mornings, you can nurture your circadian rhythm by getting sunlight right after you get out of bed; this can include going outside for a quick stroll or merely enjoying breakfast in a sunny spot. At night, keeping lights low and eliminating blue-light from your bedroom can prove powerful in helping you fall asleep faster. Sunlight alarms are becoming more and more popular as they simulate sunrise and sunset on a small scale. These strengthen your sleep-wake cycle and allow you to start your day in a more peaceful way.

In more severe cases, a lightbox is required for light therapy. In these instances, it’s suggested individuals sit in front of bright light for 30 to 40 minutes after waking up in the mornings to keep their internal clock in sync with night and day.