It might sound counterproductive, but sunlight could be just what the doctor ordered for those looking to sleep better at night. By enjoying the morning sunshine and following a few simple tips, you’ll soon be able to catch the ZZZs you need to wake up feeling refreshed.
Summer is the perfect time to work on improving your sleep routine because of longer daylight hours and, for many, a more relaxed and flexible schedule. Our bodies have a natural internal clock, known as the circadian rhythm, that operates on a 24-hour cycle.
This rhythm controls when you wake up and when you go to sleep, among other things. In the morning, sunlight signals to our brain that it's time to wake up. In the evening, the body begins to produce melatonin, which prepares the body for sleep.
Just 20 to 30 minutes of morning sunlight can help to advance your circadian rhythm and make it easier to fall asleep at night. Daytime sunlight exposure is associated with longer sleep durations, improved sleep regularity, and a shorter time to fall asleep.
Simply being outside is enough to experience sleep benefits. Among my favorite ways to incorporate sunlight exposure into your daily morning routine, include:
- Morning walks or bike rides
- Outdoor exercise, such as stretching, yoga, or playing with pets
- Reading or eating breakfast outside
Consider the use of a light therapy box in the morning if you are unable to go outside consistently due to weather, injury, or health concerns. These boxes mimic sunlight and are much stronger than traditional indoor lighting. Generally, indoor light intensity is about 500 lux, while outdoor sunlight and light therapy boxes provide around 10,000 lux.
It’s important to know that afternoon or evening sunlight causes delays in the circadian rhythm, making it more difficult to fall asleep and increasing nighttime awakenings. Additionally, other light sources such as bright screens from TV, phones, or tablets can also affect your sleep negatively for similar reasons. While the sun can benefit your sleep pattern, I encourage you to take the necessary precautions. Remember, never stare directly at the sun, and wear sunscreen and protective eyewear to protect against UV rays.