Dr. Michael Grandner

So even if they're at a different time in a different place, find alternate ways to build predictability.

If time itself is not the predictable one.

Um, another one is avoiding bright light at night.

What if you can't?

Um, so blue blocking glasses are great for this because, and by blue blocking glasses, they have to be orange or red most of the time.

Some of the other ones will work.

Some of the yellow ones or brown ones will work.

But if you put the glasses on and you look at something blue and you know that it's blue, it's not going to do its job from a circadian perspective.

So some of them block blue for eyestrain, but that's a different, different thing.

So if you put on say orange tinted glasses and you can't see the color blue, it's

then the environmental light is not going to interfere with your sleep in the same way because it's not going to send a daytime signal.

Another one that even fewer people know about is bright light in the morning is

can help set your sleep up at night in three ways that are actually a little unconventional.

Number one, by having that morning be a regular timing and a strong daytime signal.

I'm talking about daylight.

I'm talking about like outdoor light, not just turn on a light in my bedroom light.

That's a couple hundred lux.

Step outside, it's thousands of lux of light.

Getting that strong daytime signal in the morning at a predictable time starts a clock.

And that clock, just like when you finish a meal, you'll start getting hungry a certain number of hours later.