Avoiding bright light exposure between 10 PM and 4 AM and avoiding caffeine too late in the afternoon can enhance mental and physical health and performance.

“avoiding bright light exposure to your eyes between the hours of 10 pm and 4 AM or avoiding caffeine too late in the afternoon because even if you can fall asleep after ingesting caffeine in the late afternoon we know it disrupts the architecture of your sleep in ways that greatly diminish your mental health physical health and performance the following day for instance”