Melatonin supplements can impact other hormone systems and usually contain levels that far exceed the normal biological levels, which can be harmful to the body.
Bright light exposure has effects on things like cognition and even if using a sleep mask people may not be satisfied with the darkness of the room while sleeping, therefore putting tape on LED lights on air conditioning or microwaves is a solution. Spending some time outside can help with coping with sleep loss.
Good sleep and a positive mindset are the two most important behavior changes one can make for optimal mental and physical functioning.
The connections between melanopsin cells and the circadian clock become stronger when we are exposed to light frequently in the morning. This means that getting some light in the late afternoon can help regulate our sleep cycle and keep it longer than 24 hours.
Increasing step count can help improve sleep, leading to better performance, especially in tier one military groups, who have struggled with sleep. Tracking sleep can also be an essential tool in improving overall performance.