Dim the lights an hour before bed

Switch to lamps or lower lighting as the evening ends.

Why it helps

Bright overhead lighting late at night tells your body it is still daytime. Softer light may help you feel ready to sleep.

How to do it

1. Turn off the main ceiling light about an hour before bed.
2. Use one or two warm lamps instead.
3. Switch screens to night mode or avoid them.

Make it easier

Dim lights for 20 minutes before bed.

Make it harder

Spend the last hour with only low lamps and no screens.