How does morning light affect sleep quality?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Exposure to light right after awakening has a direct effect on your melatonin timing, contributing to quicker sleep onset and more restorative sleep cycles. By syncing your circadian rhythms to the cycles of natural light, it prevents your sleep phase from delaying and thereby causing awakenings during the night and excessive tiredness during the day.
Melatonin Regulation
- Morning light suppresses daytime melatonin for alertness
- Triggers precise evening melatonin release for sleep onset
- Reduces melatonin disruption by up to seventy percent
Circadian Anchoring
- Resets suprachiasmatic nucleus signaling daily
- Synchronizes peripheral organ clocks for metabolic alignment
- Prevents delayed sleep phase disorder development
Sleep Architecture
- Increases deep NREM sleep duration by twenty to thirty minutes
- Reduces nighttime awakenings through stable core body temperature
- Enhances REM sleep quality for emotional processing
Get it applied by exposing your eyes to the early morning brightness without wearing glasses. It is more useful to get it done reasonably well than perfectly; do not aim for length of exposure, but aim for some. Start with five minutes daily, then gradually increase the time to your desired amount. Those who have windows to the east may be able to sit close by, taking their morning drinks, and get passive exposure to light.
Each sleep disorder will have its unique considerations. Individuals who suffer from insomnia will benefit most from a consistent sleep schedule. Shift workers will benefit from getting a dose of morning-like light before their day's sleep. I also suggest monitoring sleep metrics with wearables to see improvements, which typically occur within three to seven days of consistent practice.
Integrate with synergistic behaviors. Limit evening screen time to reduce exposure to blue light. Keep sleep schedules the same. Construct dark sleep environments. These habits enhance the benefits of morning light, resulting in a twenty to thirty percent increase in sleep efficiency with the addition of light exposure alone.
Read the full article: 10 Morning Sunlight Benefits for Health and Wellness
