Let daylight in.
Time outdoors in natural daylight can support daily timing. Fit it around your mobility, safety and schedule rather than chasing an exact number of minutes.
Give the day and night
different signals.
Light helps your body clock recognise the day. Evening brightness, notifications and engaging content can make winding down harder.
Lower the stimulation.
Reduce avoidable bright light and give yourself a calmer activity. Keep enough lighting to move safely.
A phone is on night mode, but Sam is still checking upsetting messages in bed. Has night mode solved every problem?
Read the explanation
Screen settings do not make an engaging or stressful activity calming. Think about brightness, content, timing and interruptions together.
Pick one boundary that could fit.
A screen-free period may help, but your phone may also be needed for care or contact. Choose a realistic adjustment.
When a routine is less predictable.
Shift work, caring and travel can make daytime light and evening routines harder to manage. These suggestions are a starting point, not a timetable everyone must follow. Ask for advice if your schedule regularly leaves you unable to sleep or excessively sleepy.