The Lighting Research Center (LRC) has released a new video on how to maintain good sleep while working from home or quarantining indoors.

Good sleep is essential for good health, says LRC Director Dr. Mariana Figueiro, and may even have a protective effect against coronavirus because a healthy, regular sleep pattern promotes a strong immune system. This video features tips about how to use light to help you sleep better.

Here is a list of these advices:

1 – Get a lot of bright day especially in the morning;
2 – Dim your lights in the evening;
3 – Reduce depression and anxiety;
4 – Boost your immune system;
5 – Go for a 30-minute walk or run every morning at the same time (morning light provide with the most health benefits);
6 – Work facing the windows and open curtains or shades to let daylight in. If you don’t have a window, add more light fixtures near your desk;
7 – In the evening use warm low level dim lighting;
8 – Turn off your screens 1-2 hours before bedtime;
9 – Avoid light at night.

Watch new LRC video. You’ll know how to sleep better during self-isolation using light: