Gina Johnson
Exposure to natural light during the day can help you sleep better at night. Bright midday light can help adjust your circadian rhythm, making it easier to fall asleep at a reasonable time and wake up early in the morning. However, evening light may delay your internal clock and interfere with your sleep.
| Characteristics | Values |
|---|---|
| Exposure to light during the day | Promotes restful sleep at night |
| Exposure to light in the evening | May delay your internal clock and interfere with your sleep |
| Bright midday light | More effective for improving sleep than morning light |
| Daytime light | Advances the body's biological clock |
| Evening light | Affects the timing of your circadian cycles |
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What You'll Learn
- Bright midday light improves sleep more than morning light
- Evening light may delay your internal clock
- Daytime light advances the body's biological clock
- Bright light during the day can shield you from the downsides of artificial light at night
- Getting outside and being upright during the day can help you sleep better
Bright midday light improves sleep more than morning light
Exposure to natural light during the day can help you sleep better at night. Bright midday light improves sleep more than morning light, according to a University of Washington study. This is because it helps to advance the body's biological clock that times your sleep, making it easier to fall asleep at a reasonable time and wake up early.
Dr Alex Dimitriu, a double board-certified psychiatrist and sleep medicine specialist, told Healthline: "Normally, light is a signal for wakefulness — and light in the evening hours can suppress melatonin and impair sleep." He added that bright midday light was more effective for improving sleep than morning light.
Dr Dimitriu also said that the more you can exaggerate the discrepancy between being asleep and awake by being more vertical or upright during the day, the better you might fare horizontally at night. This means that walking and other forms of physical activity, ideally outdoors, can help you sleep better.
Bright days can also set you up for a better evening, improving your sleep and shielding you against some of the downsides of artificial light at night.
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Evening light may delay your internal clock
While exposure to natural light during the day can help promote better sleep at night, evening light may delay your internal clock and interfere with your ability to fall asleep and get good quality sleep.
Dr. Alex Dimitriu, a double board-certified psychiatrist and sleep medicine specialist, explains that light is a signal for wakefulness, and light in the evening hours can suppress melatonin and impair sleep. This is supported by a University of Washington study, which found that each additional hour of daytime light was linked to improved circadian rhythms. The study also found that bright midday light was more effective for improving sleep than morning light.
Dr. Dimitriu suggests that exaggerating the discrepancy between being asleep and awake can help improve sleep quality. For example, being more vertical or upright during the day and engaging in physical activity outdoors can help you fare better horizontally at night. Additionally, maintaining regular sleep and wake times, even on weekends, can help train your body's sleep-wake cycle.
In summary, while daytime light can improve sleep, evening light may have the opposite effect, delaying your internal clock and disrupting your sleep quality.
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Daytime light advances the body's biological clock
Getting natural light during the daytime advances the body’s biological clock that times your sleep. This helps make it easier to fall asleep at a reasonable time and wake up in the early morning. According to a University of Washington study, each additional hour of daytime light was linked to improved circadian rhythms. The authors also noted that bright midday light was more effective for improving sleep than morning light.
Bright light during the day and darkness at night is good for your health. Bright days can also set you up for a better evening, improving your sleep and shielding you against some of the downsides of artificial light at night.
Dr Dimitriu said the more you can exaggerate the discrepancy between being asleep versus awake by being more vertical or upright during the day, the better you might fare horizontally at night. Walking and other forms of physical activity — ideally outdoors — and not lying down immediately after eating may also help you sleep better. Going to bed at the same time each night and waking up at the same time in the mornings can help train your body’s sleep-wake cycle.
Evening light may delay your internal clock and interfere with your ability to fall asleep and get good quality sleep. “Normally, light is a signal for wakefulness — and light in the evening hours can suppress melatonin and impair sleep,” Dr Alex Dimitriu, a double board-certified psychiatrist and sleep medicine specialist, told Healthline.
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Bright light during the day can shield you from the downsides of artificial light at night
Natural light during the day can help you sleep better at night. This is because it advances the body's biological clock that times your sleep, making it easier to fall asleep at a reasonable time and wake up early in the morning. Each additional hour of daytime light is linked to improved circadian rhythms, with bright midday light being more effective for improving sleep than morning light.
Bright light during the day can also set you up for a better evening, improving your sleep and shielding you against some of the downsides of artificial light at night.
To improve your sleep, it's recommended that you get as much natural light as possible during the day, ideally outdoors. You can also try to be more vertical or upright during the day and not lie down immediately after eating. Going to bed and waking up at the same time each day can also help train your body's sleep-wake cycle.
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Getting outside and being upright during the day can help you sleep better
Being outside during the day and getting natural light can improve your sleep and shield you from the downsides of artificial light at night. The more you can exaggerate the discrepancy between being asleep and awake by being more vertical or upright during the day, the better you might fare horizontally at night.
Walking and other forms of physical activity, ideally outdoors, can help you sleep better. It's also important not to lie down immediately after eating. Going to bed and waking up at the same time each day can help train your body's sleep-wake cycle.
Evening light, however, may delay your internal clock and interfere with your ability to fall asleep and get good quality sleep. Light in the evening hours can suppress melatonin and impair sleep.
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Frequently asked questions
Yes, exposure to natural light during the day can help promote restful sleep at night.
Light during the day advances the body's biological clock that times your sleep, making it easier to fall asleep at a reasonable time and wake up in the early morning.
Bright midday light is more effective for improving sleep than morning light.
Walking and other forms of physical activity, ideally outdoors, can help you sleep better. Going to bed and waking up at the same time each day can also help train your body's sleep-wake cycle.
No, evening light may delay your internal clock and interfere with your ability to fall asleep and get good quality sleep.
