No bright light between 10pm-4am for better sleep.

If you use your phone at night turn it on dark mode or red light mode. *Phones often cause issues because they are held so close to our face/eyes*

If you watch tv at night before bed, make sure you are not in a pitch black room and have some slight other light/dim light in the room.

No bright lights in the room before bed, keep a reddish tone.

You want Blue Light  (UVB) in the mornings, this helps your body with your natural circadian rhythm.

If you go out and get at least 20 minutes of sunshine on your bare skin it will help improve your over all health and mood. 

You want the UVB (blue light) to penetrate your eyes in the morning this is the key time for your body and brain to absorb the natural light. 

Humans are one of the few mammals that can only absorb UVB thru their eyes due to how thick our skull is. 

10-30 minutes of natural outdoor light will help with your overall sleep, it helps with your circadian rhythm and sets the tone for your day.  

If you are waking up at 3-4am and not able to fall back to sleep it is often times due to your circadian rhythm being off which could be caused by not enough natural sunlight in the morning, too much blue light at night before bed, or going to bed too soon.  Another issue could be caffeine after 2pm.