Thing that probably helped me and my wife to improve our sleep routine the best, is switching to ambient lights ~1 hour before sleep. Because the sun sets usua

Thing that probably helped me and my wife to improve our sleep routine the best, is switching to ambient lights ~1 hour before sleep. Because the sun sets usually some time between 17 00 and 21 00 depending on the season, and we usually go to sleep between 22 00 and 24 00, we usually switch of the main lamps around 21 00 and maybe even switch from ambient lamps to candles later on. My wife introduced this because it should help with natural melatonin release and strengthen the circadian rhythm, and based on my anecdotal experience, it does help. This became even more important once our baby-girl has been born, because the difference with trying to put her to bed when the lights have been dim for an hour vs. when we just switched of the main lamp is really noticable :-)