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| | | Day 3: Get Morning Light for Better Sleep | | | | Here's a simple way to improve your sleep: Get bright light in the morning. "Every single human, just as soon as possible after waking up, should go outside and get at least 15 minutes of direct natural light," says sleep medicine specialist Michael Breus, PhD.
A growing body of evidence supports this idea. Ample exposure to bright light in the morning synchronizes your body clock with the 24-hour day. Light also helps regulate hormones that affect sleepiness and wakefulness. Studies have shown that people who routinely spent time outdoors or in a brightly lit room slept better, reported less anxiety, and felt happier.
On the flip side, it's best to minimize exposure to bright light at night, since it has the same awakening effect that it does in the morning. That means dimming the lights in the evening and turning off your smartphone, TV, and other devices at least an hour before bed.
Tomorrow we'll explore how worry and anxiety affect sleep, and offer ways to quiet your mind. | | | | | | | | |
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