Embracing the sunshine might just be the secret to dozing off quicker and enjoying more restful slumber. Recent research suggests that spending extra time soaking up bright daylight can help folks nod off earlier and experience deeper sleep at night.
In a compelling study led by scientists at the University of Manchester, it was discovered that adults exposed to brighter and more stable daylight throughout the day were more likely to hit the hay and rise with the sun. These individuals reported experiencing enhanced levels of deep sleep in the early hours of the night.
Detailed in the journal NPJ Biological Timing and Sleep, the research involved over 500 days of data collected from 89 adults. Participants wore light sensors along with sleep trackers and maintained daily sleep diaries, providing a rich trove of information for the study.
The study highlighted that individuals who basked in more intense daylight generally fell asleep and awoke earlier compared to those shielded from sunlight. Consistent exposure to bright light during the day also seemed to promote healthier sleep schedules and increased the amount of deep sleep enjoyed in the initial part of the night.
Jennifer Martin, Ph.D., a clinical psychologist and a professor at Florida International University’s Herbert Wertheim College of Medicine, noted that these findings are consistent with established sleep science. The research reaffirms the significant role that light plays in synchronizing the body’s internal clock.
“Light impacts human sleep through a specific pathway, starting with the eye,” Martin, who was not involved in the study, told Fox News Digital.
“When light hits specific cells in the retina, it communicates to the brain that it’s daytime, meaning we should be alert and active.”
Morning light is especially beneficial because it helps keep the body’s sleep-wake cycle consistent, Martin said. She recommends spending time outdoors early in the day when possible.
“Exposure to sunlight early in the day is really good for healthy sleep,” she said. “Regular morning light helps people feel sleepy around the same time each evening and build a strong sleep routine.”
Limiting bright light in the evening can also help improve sleep, Martin said.
She recommends avoiding bright light during the last couple of hours before bedtime and maintaining a consistent wake-up time each morning.
“Varying your wake time by more than about one hour can lead to feelings of ‘jet lag’ and contribute to trouble with regularly sleeping well,” Martin said.
She added that adults should aim for at least seven hours of sleep each night and seek help from a sleep specialist if sleep problems become chronic.
While the findings suggest brighter daytime light may support healthier sleep, the researchers said the study has several limitations.
They noted that the research found an association between daytime light exposure and sleep patterns but did not prove that one directly caused the other.
The researchers also measured light exposure using wrist-worn devices rather than at the eyes, where light directly influences the body’s internal clock, and did not account for factors such as physical activity or meal timing that could affect sleep.
Fox News Digital reached out to the study researchers for comment.