“…Enhancing melatonin secretion requires strategies to increase sleep efficiency. For example, we recommend the following to improve sleep efficiency: darkening the room early at night (12), bathing before bed because body temperature and melatonin secretion are related (43), going to the toilet before bed to reduce WASO caused by frequent urination (40), going to bed early to increase sleeping hours (44), and maintaining a regular daily life rhythm.…”