Here are 4 main ways to optimize melatonin levels 1- Get plenty of morning sunlight exposure. 5 min on sunny day and 20 min on a cloudy day - go for a walk while you’re at it! 2 - Avoid artificial lights after sunset. Dim the lights in your home and avoid screens 1 hour before bedtime 3 - Invest in a high quality pair of blue blocker glasses. We recommend the vivarays. Click the link in my bio to learn more about them and get yourself a pair. 4 - Create good sleep habits. Maintain consistency in