Tagged “Light”

How sleep worksTwo systems decide when you get sleepy and how deeply you sleep. Almost every tip on this site works through one of them.
- Evidence: Strong
- Low effort
- Free
- Works: 1 week
ChronotypeYour chronotype is how early or late your body clock runs. It's partly genetic and changes with age, but light can move it by an hour or two.
- Evidence: Some
- Low effort
- Free
- Works: 1–3 weeks
Darkness and eye masksMake the bedroom as dark as you can, with blackout curtains or an eye mask. Experts recommend under 1 lux at the eye while you sleep.
- Evidence: Some
- Low effort
- Low cost
- Works: tonight
Jet lagJet lag is your body clock running on home time after you fly. Timed light, a shifted sleep schedule and, where allowed, melatonin can cut it short.
- Evidence: Some
- Medium effort
- Low cost
- Works: 2–7 days
Morning lightGet outside in daylight soon after you wake up. It sets your body clock earlier, so you get sleepy at a sensible time.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks