CUT THE LIGHT AT NIGHT

Avoid bright ligh,which singnals the brain to be alert,within two to three hours of bedtime or if you wake up during the night.Michael Breus,PhD,author of GOOD NIGHT:The sleep Doctors's 4-week program to Better Sleep and Better Health,suggests aiming for no more than 45 to 60 watts of light in the room when winding down before bedtime,and no more than 30 to 40watts of indirect light when you're trying to sleep.Use low wattage or shielded night-lights in hallways and bathrooms.Make sure your bed is out of the way of directsunlight,moonlight or streetlights.Consider blackout shades or an eye shade to keep out early morning light,or use clips to hold curtains closed. help cement the sleep-wake cycle by exposing yourself to bright light within an hour of walking up for the day,either by taking a 30-minuteswalk outside or by lingering in part of the house thats gets a lot of sunlight.