Dim the evening

The same light-sensing cells that wake your brain in the morning keep listening at night. Bright light in the evening tells them it is still day.

That can hold back melatonin and push your sleep later. You do not need to live in the dark. Turn off the overhead lights after dinner, use lower and warmer lamps, and dim your screens as bedtime approaches.

Evening light is a signal. Choose what you are telling your body.