Windows Without Shades
Your body clock starts releasing melatonin two hours before “bedtime,” and darkness is the trigger for this release. You already know not to keep a TV in your bedroom or check your phone, but do your windows have shades? Blackout curtains can drastically improve your sleep, especially if you work nights. If you stay up late, you still need at least 7 hours, and black-out curtains trick your brain into sleeping longer periods.
When you need to sleep in late, black-out curtains are a necessity, but you can also use natural light in your favor when needed. If you’ve been trying and failing to wake up earlier, allow natural light to shine in the mornings. This wakes you up more gradually than an alarm clock and makes it easier to get out of bed quickly. Your body is naturally meant to keep time with the sun, so use it in your favor.
