This Habit Can Improve Your Sleep

Our brain and body function in the circadian rhythms, which are physical, mental, and behavioral changes that follow a 24-hour cycle. Exposure to more light during the day and less light at night is critical in calibrating the body’s internal “circadian” clock and is important for healthy sleep patterns.

Low sunlight in the morning is the key to creating a healthy rhythm. These short wavelengths and the intensity of morning light tell the brain to wake up. Bodily functions ranging from appetite, digestion, and urine output to hormone changes, mood, and concentration are triggered by light. Try to get outside within the first 30-60min of waking and let the light hit your eyes for at least 10min. Do not look directly into the sun and do not wear sunglasses. Household lighting, even when measured at a window, is far dimmer compared to light intensity outside, even on an overcast day. On cloudy days you can still get the benefits of the sunlight by stepping outside by doubling the time: to at least 20-30min. Looking through a window will also reduce the benefits of the important blue light of the sun.

Studies have shown that workers who are exposed to sunlight or bright indoor lights during the morning hours sleep better at night and tend to feel less depressed and stressed than those who don’t get much morning light.

Strategies to create a healthy circadian rhythm:

 #1: View low-angle sunlight in the morning and evening

As mentioned above, low-angle sunlight is key to setting a healthy circadian rhythm. Step outside within 30-60min of waking and expose your eyes to direct sunlight for at least 10min. Repeat in the evening when the sun starts to set.

#2: Temperature change

Temperature is part of the wake-sleep cycle. In order to fall asleep our body's core temperature drops in the evening and raises in the morning just before we wake up. Taking a warm shower at night and a cold one in the morning can further enhance this natural rhythm.

 #3: Avoid bright artificial light after 6 pm

Bright light from above and screen light inhibit our natural melatonin production, a vital component for sleep.