How These Habits Improve Sleep 🌞 10 minutes of morning sunlight Early light suppresses melatonin and resets the circadian clock. Studies show morning exposure improves sleep quality, consistency, and reduces nighttime awakenings. Even brief sunlight soon after waking helps anchor the rhythm. PMID: 31534436, 41053799, 36058557 ☕ Cutting caffeine after 2 pm Caffeine blocks adenosine and delays sleepiness. Late intake shortens sleep by ~45 minutes, increases awakenings, and lightens sleep depth. E