Light is one of the strongest signals your body uses to tell night from day. Bright light in the evening, or light creeping into the bedroom overnight, can make it harder to wind down and stay asleep.
Try these habits first
- Dim the lights in the hour before bed and use warm-white bulbs.
- Keep the bedroom as dark as you comfortably can.
- Get outside in daylight soon after waking, which helps keep your body clock steady.
Things that may help
These are the kinds of products people often use for this. They can make good habits easier, but they are not a cure.
- Sleep masks
- Blackout curtains or blinds
- Warm-white or dimmable smart bulbs for the evening
- A dim, low-level night light for night-time trips to the bathroom
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Go deeper
Read our full guide to light exposure for the reasons behind these tips.
More sleep solutions
Not sure this is your main issue? Take the 3-minute Sleep Quiz, or browse all sleep solutions: Noise, Room temperature, Stress and racing thoughts, Digestion and reflux, Snoring and breathing.
If sleep problems happen most nights for three months or more, or they affect your mood, health or daily life, please speak to your GP or another healthcare professional. The information here is general and is not medical advice.