Sleep and Waking are regulated by light.
Melatonin - induces sleep, and cortisol wakes us up.
1-2 hours before bed shut off T.V., Computer, phones, or tablets unless using blue light blocking glasses.
Blue light blocking screen covers for laptops, computers, and devices.
(no more ipad, or iphone insomnia before bed!)
Use a flux app for computers and laptops if working late.