4. Be sure to get some daylight
There are also things you can do in the daytime that may help you sleep better at night. “When you get up, turn your face to the light,” Risdon says. “Go for a 10-minute walk and greet the sun.” Expose yourself to light as much as you can throughout the day to train your brain’s day-night pattern. If the lighting at work isn’t great, get to a window or outside as often as you can, Lockley suggests. “It can be intermittent; it doesn’t have to be continuous. Take ‘light breaks.’”
Try to keep your mealtimes and bedtimes consistent, even on weekends. Risdon says chronobiology—the study of our body’s various cycles—is a growing area of interest. “There are oscillations in the body over a 24-hour period linked to when we eat, when we move, and everything else,” she says. “The more we understand them, the more we can honor their function.” When we’re not fighting our body’s natural patterns, sleep is bound to come more naturally.