Daily AM Ritual Delivers Better Sleep at Night

How are you sleeping at night?

If you’re struggling to fall or stay asleep, you’re in good company. About half of seniors deal with frequent sleep problems.

Often, making certain lifestyle adjustments can help get you back on track. These can include reducing blue light exposure at night, having a consistent bedtime, and sleeping in a cool, dark room.

But there’s another critical factor for good sleep that no one is talking about.

It’s not about what you do at night, but something everyone should be doing in the morning.

I’ve been telling you for YEARS that one of the keys to better sleep is to get outside first thing in the morning.

Now, another study confirms the connection between morning sun and better sleep.

Researchers tracked 103 adults over 70 days. The participants filled out detailed surveys on their sunlight exposure and sleep quality during that time.

They specifically noted the times of day they were outside and for how long.

Ultimately, the individuals who spent time outside in the morning sun experienced significantly better-quality sleep. They…

• fell asleep faster,
• stayed asleep longer,
• and woke less during the night.

Interestingly, the total amount of time spent in the sun throughout the day did NOT have a measurable impact on sleep. (Although there are plenty of other good reasons to catch some extra daytime rays.)

Instead, it was specifically the time spent in the morning sun.

This is because morning sun exposure directly in your eyes is essential for setting your circadian rhythm—your internal clock that regulates your body’s day/night cycles.

Better circadian rhythm = better sleep.

And the morning sun is critical for a proper circadian rhythm.

If you’re having problems sleeping, you must change your lifestyle. And you can start by getting outside in the morning sun.

P.S. Too much time indoors, overexposure to artificial lighting, and poor sleep habits can knock your body clock so far off balance that a circadian reset is necessary. Discover simple solutions for fixing a broken body clock and put yourself on the path to healing starting today.

SOURCE:

Anderson, A. R., Ostermiller, L., Lastrapes, M., & Hales, L. (2024). Does sunlight exposure predict next-night sleep? A daily diary study among U.S. Adults. Journal of Health Psychology. 2024;0(0). doi:10.1177/13591053241262643