Miya Pearson
Getting a good night's sleep is dependent on a variety of factors, one of which is exposure to light. Daylight exposure, in particular, has been found to increase sleep duration and improve sleep quality. Our bodies' internal clocks, or circadian rhythms, are regulated by light exposure, and a lack of natural light during the day can disrupt this rhythm, causing sleep problems at night. On the other hand, artificial light, such as indoor lighting or screen time, can also impact sleep, with excessive exposure close to bedtime being disruptive. Understanding the impact of light exposure on our sleep-wake cycles can help us manage it to achieve more restful sleep.
| Characteristics | Values |
|---|---|
| Exposure to daylight | Promotes more restful sleep |
| Lack of daylight exposure | Causes sleep problems |
| Circadian rhythm | Affected by light exposure |
| Light exposure at night | Impairs sleep |
| Light exposure during the day | Improves sleep |
| Intensity of light | More intense light improves sleep more |
| Natural light | More beneficial than artificial light |
| Screen usage | Affects sleep |
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What You'll Learn
Natural light exposure during the day promotes better sleep at night
Our bodies are programmed to be awake during the day and asleep at night, and our exposure to light is a key factor in regulating this sleep-wake cycle. Light exposure during the day, especially in the morning and at midday, can improve sleep quality at night.
During the winter, when the days are shorter and darker, people tend to spend less time outdoors and don't get as much natural light. This can negatively impact sleep. Research has shown that students who fell asleep later during winter months also woke up later in the morning. However, getting at least 30 minutes of exposure to natural sunlight during the day can significantly impact the body's internal clock, promoting more restful sleep. This is because daylight is far more intense than artificial light, with direct sunlight reaching up to 10,000 lux, while bright office lighting rarely reaches 500 lux.
The University of Washington study found that each additional hour of daytime light improved circadian rhythms. Bright midday light was found to be more effective for improving sleep than morning light. This is supported by the National Sleep Foundation's 2022 Sleep in America Poll, which found that only 51% of Americans are exposed to bright light in the morning and 53% in the afternoon.
To improve your sleep, it is recommended that you get at least one hour of natural light exposure each morning or afternoon. This can be as simple as drinking your morning coffee outside or taking a 10-minute walk with your dog in the afternoon. If you exercise, consider taking your workout outdoors instead of inside on a treadmill.
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Circadian rhythm disorders can be treated with light therapy
Bright light therapy is particularly effective for managing circadian rhythm disorders such as delayed sleep phase syndrome (DSPS), which causes people to fall asleep much later than usual and struggle with waking up in the morning, making it difficult to adhere to a typical work or school schedule. To correct this disorder, bright light therapy is administered soon after waking up, with the light delivered to the retina as soon as possible after spontaneous awakening. This gradually shifts the sleeping pattern to an earlier time, aligning with the social norm.
Light therapy can also be used to address jet lag, a circadian disorder that arises after long-distance travel across multiple time zones. To alleviate jet lag, bright light therapy is employed either in the morning or evening, depending on whether one is travelling east or west. For those who work night shifts, evening light therapy can be beneficial, while morning light therapy may be more effective for non-24-hour sleep-wake syndrome.
The timing of light exposure is critical in light therapy, and sleep specialists work with patients to determine the optimal timing based on their symptoms and circumstances. The recommended duration of light exposure ranges from 30 to 90 minutes, and it is generally advised to sit within a certain distance of the light source without looking directly into it. For some patients, light therapy becomes a permanent part of their daily routine, while others may reduce the treatment duration or frequency over time.
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Light exposure during the day helps you feel awake
Getting at least 30 minutes of exposure to natural sunlight has a significant impact on the body's internal clock, promoting more restful sleep. A study of students found that those who fell asleep later at night and woke up later in the morning during the winter months, when there is less daylight, had a sleep-wake pattern that correlated with their lack of exposure to natural light.
Bright, natural light during the day helps you feel awake and alert, while dim, dark environments help you go to sleep. Exposure to light during the day will affect when your body naturally gets sleepy and is ready to fall asleep. The presence of both natural and artificial light during the day puts your body in "awake mode".
To increase your exposure to light during the day, you can make it a habit to step outside for at least an hour each morning or afternoon. You can also incorporate light exposure into your daily routine by drinking your morning coffee outside or taking a 10-minute walk in the afternoon. If you exercise, try going for a run outside instead of on a treadmill.
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Screen time before bed can negatively impact sleep
Exposure to natural light during the day, especially in the morning and midday, can improve sleep. This is because daylight influences the body's internal clock, promoting more restful sleep. However, light in the evening hours can impair sleep.
The blue light emitted by electronic devices such as phones, laptops, and TVs can negatively impact sleep. Blue light is the part of the light spectrum most active in our sleep cycle. It suppresses melatonin and stimulates the part of our brain designed to keep us awake. Engaging with devices before bed can keep your mind running and prevent you from relaxing. Sounds, bright colours, and interactive games or content can be highly stimulating and get you worked up when you're supposed to be winding down. Notifications and alerts can also disrupt you while you're drifting off or in the middle of the night.
To improve your sleep, limit the number of screens in your bedroom and avoid looking at screens within an hour before bedtime. If you must use your devices at night, reduce your exposure to blue light by turning down the brightness or switching your device to nighttime mode. Instead of screen time, try reading a book, taking a bath, or doing some other type of relaxing activity before bed.
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Daylight Saving Time can cause sleep deprivation
Daylight influences our sleep patterns. Our brains are hard-wired to stay awake during daylight hours and fall asleep when it gets dark at night. Exposure to light during the day affects when our body naturally gets sleepy and is ready to fall asleep. The presence of both natural and artificial light during the day puts our body in "awake mode".
Getting natural light during the daytime advances the body's biological clock that times your sleep. A study by the University of Washington found that each additional hour of daytime light was linked to improved circadian rhythms. Another study revealed that 30 minutes of exposure to natural sunlight has a significant impact on the body's internal clock, promoting more restful sleep.
However, shifting clocks during Daylight Saving Time can leave many people sleep-deprived the day after, a phenomenon experts have dubbed "Sleepy Monday". The Monday after daylight saving time kicks in, there is about a 6% increase in fatal car accidents, and data suggests increases in hospital admissions for conditions like heart attacks and atrial fibrillation. Daylight Saving Time can cause sleep deprivation, and losing an hour of sleep can have real-world consequences.
To mitigate the effects of Daylight Saving Time, it is recommended to adjust your schedule the week before by waking up 15 to 20 minutes earlier for a few days prior to the change. It is also important to protect your bedtime routine and wind down properly the night before the time change.
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Frequently asked questions
Our brains are hard-wired to stay awake during daylight hours and fall asleep when it gets dark at night. Exposure to light during the day affects when your body naturally gets sleepy and is ready to fall asleep. Light exposure is one of the most important factors when it comes to regulating our circadian rhythm, or our internal clock that helps keep us awake during the day and sleep at night.
Studies indicate that at least 30 minutes of exposure to natural sunlight has a significant impact on the body’s internal clock, promoting more restful sleep. Another study found that when people let natural light into their homes during the day for a week, they fell asleep 22 minutes earlier, slept more regularly, and were happier and more alert during the day.
Here are some tips to improve your sleep by leveraging daylight:
- Make it a habit to step outside for at least an hour each morning or afternoon.
- If you start your day with a cup of coffee, make it a point to drink it outside.
- Take your dog for a 10-minute walk in the afternoon.
- Exercise outdoors instead of indoors.
- Look out a window, especially in the morning and at lunchtime.
- Avoid screens at least one hour before your usual bedtime.
