• Immerge yourself in daylight especially in the morning. Look at the blue sky and seek out sun. Limit usage of sunglasses.  

• Get daily exercise especially in the afternoon. Light exercise is recommended before going to bed and in the morning outdoor.

• Eat carbohydrate meals preferentially in the morning or at lunch. Reduce or avoid them in the evening. Have dinner early and practice daily IF (10 to 16 hours)

• Avoid caffeine and alcohol especially in the hours before going to bed

• Use your screens only during daytime and stop looking at electronic devices minimum 3 hours before going to sleep. Install blue light filters on smartphones and electronic devices or glasses with blue light filters in the evening (not during the day!)

• Follow a consistent sleep schedule

• Compensate for sleep deficit by napping or longer night sleep in the following days

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