> 3. Put down screens like phone, laptop, and TV after about 8pm. The artificial, bright light throws off off your body's natural instinct to get sleepy when it

> 3. Put down screens like phone, laptop, and TV after about 8pm. The artificial, bright light throws off off your body's natural instinct to get sleepy when it gets dark. Spend some time preparing for the next day so you aren't stressed in the morning, and then read a book or something until you feel tired. I can confirm that this works, but this part's really killer if you have young kids since it means (very nearly) zero kid-free screen time, ever. Also hard if you have, say, friends over and want to watch a movie or play some Mario Kart or something, since most of that's going to be later in the day if you've got kids. Seriously restricts your solo or couple entertainment and unwinding options. Winters especially are incredibly tough since going out in the yard isn't even an option (dark too early). Basically books and tabletop games are all you've got, and yeah, people got by with that (or less) since forever and were basically fine, but you won't be keeping up with the various TV series or games your friends and coworkers are into, for example. There are real costs to making your sleep schedule sane, and they mostly come out of free time for entertainment/side-projects/online-classes/100-other-things-that-require-a-screen.