👀

Want to trade jobs? I kinda love procedural stuff like that, if I'm allowed to improve processes. 😅

Tips:

1. Wake up before dawn. Get outside and wake up with the sun. Seeing the sun come up without any glass or obstruction in between your eyes and the sun is key, as the wavelengths of light physically penetrate and stimulate many processes in your eyes and brain that burn helps wake you up and kick starts your body's natural morning "routine."

2. If you get breaks during the day, go outside at much as possible. Getting more exposure to the sun in different positions and lighting conditions is key.

3. Ask permission to enable (if not given default permissions on your computer) "night mode" on your computer. It will look weird at first, but it can significantly reduce blue light bombarding your eyes.

4. Actively take breaks from looking at your screen, for a few minutes every hour.

5. Hydrate and make sure the water you are drinking is both clean and not devoid of minerals.

6. Consider using "blue blocker" glasses, but do not wear them outside. As much as you can, do not wear sunglasses outside. This may require adaptation over a few weeks.

7a. If you have any influence over the lighting in your area, use high CRI (color rendering index) light sources. They are less straining and tend to make spaces "feel better."

7b. Install a "sunlight lamp" in your work station area.

8. Avoid caffeine late in the day.

9. Eat your last meal at least 4 hours prior to your bedtime.

10. Do not stay up late. Get at least 7 hours of good sleep, actively working to make your sleeping space and environment are conducive to excellent sleep.

Most of the rest of my advice would be dietary stuff that I think it's healthier in general, but, I'm betting that since you're not in the US, your diet and food choices are just better, but, things are creeping into Yurpian (my slightly teasing pejorative for European) food that is not good for humans.