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Get 15 to 30 minutes of bright light exposure within one hour of waking Natural sunlight is ideal, but a 10,000 lux light therapy box works for Canadian winters Dim lights in your home starting two hours before bed Use blue light blocking glasses if screens are unavoidable in the evening Keep your bedroom completely dark during sleep (blackout curtains recommended) Exercise Timing Considerations Physical activity improves sleep quality, but timing matters

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Microdosing GLP-1 medication can help support steadier blood levels, potentially reducing side effects like nausea while still supporting appetite control and weight management

[DOI] [PubMed] [Google Scholar] Ricardo M