StrongLab study, which also used melatoninEarlier and energeticGet bright light within 30 minutes of waking.
ModerateExpert consensus, not a new trialSleep qualityEarlier and energeticSpend time in daylight during the day.
ModerateLab study of room lightSleep qualityEarlier and energeticDim the lights for the last 3 hours before bed.
ModerateLab study, 4 hours of e-reader useSleep qualityEarlier and energeticPaper beats a glowing screen in bed.
ModerateLab and review, plus Hong Kong climate normalsSleep qualityHong Kong humidity: cool the first part of the night.
ModerateOne lab study, plus a meta-analysis on sleepEarlier and energeticMorning or afternoon exercise nudges the clock earlier.
ModerateObservational study, 833 peopleEarlier and energeticMorning energy follows sleep, yesterday’s movement, and breakfast.
ModerateCross-sectional studySleep qualityEarlier and energeticSet a wind-down alarm, and an if-then plan.
WeakNot isolated from the rest of the packageEarlier and energeticEarlier, regular meals were part of the package.
StrongLab evidence for timing; medicine rules are localEarlier and energeticThinking about melatonin? Ask a doctor or pharmacist.
