Control your light exposure. Open the blinds during the day, invite in the daylight or get outside as soon as the sun is up. At night, ruthlessly purge lights i

Control your light exposure. Open the blinds during the day, invite in the daylight or get outside as soon as the sun is up. At night, ruthlessly purge lights inside your house. Shut off devices, tape over blinky lights. Cut way back on your screen time after the sun has gone down. (screen time during the day is kosher) Use only dim "mood" lighting around the house at night, except maybe if you're reading or cooking. The rest will basically take care of itself.