2 Things to Get When You're Not in Bed

1. Bright light, of the natural or man-made variety. Getting light in the morning works to sync your internal clock with nature's light-dark cycle, which helps your body release sleep-inducing melatonin at the right time. Sunshine is ideal, but if your schedule or location makes that unrealistic, consider getting a light box instead (experts recommend one with more than 10,000 lux—just keep it at least 18 inches away from your eyes).

2. Regular exercise. It can improve sleep quality by up to 65 percent. Research from Oregon State University found that getting 150 minutes of moderate to vigorous exercise per week made that big of a difference. Don't worry if the only time you can fit it in is at night—the idea that p.m. exercise derails sleep has been debunked. The one exception: very vigorous exercise very close to bedtime (so save the HIIT routines for days when you can work out a little earlier).


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