Turn off overhead lights; use lamps or softer lighting and dim the computer screen.
If you need to get up in the middle of the night (to use the bathroom or check on children, etc.), try using no light or very dim light. Or you could try to use amber or red light (longer wavelengths), as this type of light more minimally impacts melatonin levels.
Bright light exposure of any wave length between the hours of 10 P.M. to 4 A.M. (i.e., within 6 hrs before the Temperature minimum) will shift the circadian clock and cause a serious disruption in the dopamine system, such that in subsequent days, you have a disruption of mood
- We get punished for light viewing at the wrong times of the circadian cycle
- We get rewarded for light viewing at the correct times of the circadian cycle