Did you know that a healthy sleep-wake cycle depends on exposure to both light and dark? For many people, a dark bedroom helps them get to sleep and stay that way. But getting enough light during the day also plays a role in helping you get to sleep at night. It may help set the timer on your sleep-wake cycle.

Try a brisk 5- or 10-minute walk first thing in the morning to boost cortisol levels. That’s the hormone that makes you feel more awake. At bedtime, make sure your bedroom is fully dark to boost melatonin, the hormone that makes you sleepy.