If you struggle to fall asleep at night, the fix might start the moment you wake up.
What's happening
Your body clock sets itself mainly by light. Bright daylight early in the day tells your brain the day has started, which helps sleepiness arrive on time in the evening. Indoor light is far dimmer than daylight outside, even on a cloudy day, so a morning spent inside sends a weak signal.
The tool: the first-hour light walk
Within an hour of waking, get outside for 10 to 15 minutes.
Leave the sunglasses off if it's comfortable. Never look straight at the sun.
On grey days, stay out a little longer.
Make it easy: drink your coffee outside, or walk part of the way to work.
When to use it
Every morning, weekends included. It works best as a daily habit, not a rescue.
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