Exercise in the morning, preferably in bright light. Consistent breakfast timing with the meal heavy on wake-promoting protein. Consistent lunch timing. Finish dinner at least three hours before bedtime. If you have to snack after that, have a handful of nuts or a few pieces of dried fruit. Not too much. Reduce your environmental lighting around the time the sun is going down. Turn off lights or use dimmer switches. Spend an hour after dinner jotting things down on your to-do list. Put the list away after sixty minutes. Brush your teeth. Take a warm bath. Do some light exercise or meditation.
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