- When you wake up have a glimpse at the sun and instantly eat a large protein-fat (no carbs!) breakfast, it syncs your biological clock
- Stop snacking
- Last meal (not too big) at least 3 hours before going to sleep
- After sunset go to sleep or wear blue-blocking glasses, if you don't have ones then get'em, for that time use blue-lowering apps like f.lux, twilight etc.
- Don't stare at screens before sleep
- Turn your wifi off and put your phone into the airplane mode