Light is an important cue for your bodys sleep cycle.
Exposing yourself to light for its health and sleep benefits is called light therapy.
If you have a sleep disorder, getting light early in the day can even be part of yourtreatmentplan.
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Why Sunlight Helps You Sleep
Sunlight affectsyour sleepbecause it affects your body and its natural rhythms.
A Word From Verywell
Studies have found that daylight exposure increases sleep duration and improves sleep quality.
The problem with tau is that it does not always exactly match the 24-hour day.
Over time, day-to-day differences add up.
When to See a Healthcare Provider
Having trouble sleeping can have many causes.
Light therapy can be helpful for some conditions that affect your sleep, but not all.
If you’re having trouble sleeping, reach out to your provider to be evaluated.
For example, artificial light inside a building does not have the same effect as unfiltered sunlight.
Artificial light boxesact like sunlight.
However, they are not the same.
The intensity of the sun’s light is 100,000 lux.
A light box can produce about 10,000 lux or less.
Alight boxcan cost several hundred dollars.
If you’re able to go outside, you might get sunlight for free.
While it might be cheaper, some people don’t have the chance to get real sunlight.
For example, you mightwork at nightor have to get up before sunrise.
You might have to avoid the sun because of a medical condition ortreatment.
You may live in a region with limited direct sunlight, particularly in winter.
In these cases, a light box could be a way to get the benefits of light therapy.
venture to get outside in the first hour after you wake up.
Spend 30 to 45 minutes in direct sunlight.
Don’t wear a sun visor orsunglasses.
If the light is filtered, it won’t have the same effect.
It can stilldamage your skin, but not as much as it would later in the day.
Wearing sunscreen can help keep your skin safe as you soak up the morning light.
If you have a porch or patio, you could have your breakfast outside.
Just check that the sun is getting on you (don’t sit under an umbrella or awning).
If the day is overcast and cloudy, you could still get sunshine.
Light from the sun that’s filtered through clouds or rain can still have positive effects.
There are different ways to get more light early in the day.
Centers for Disease Control and Prevention.Effects of light on circadian rhythms.
National Institute of General Medical Sciences.Circadian rhythms.
2022;13:100080. doi:10.1016/j.nbscr.2022.100080
Abbott SM, Reid KJ, Zee PC.Circadian rhythm sleep-wake disorders.Psychiatr Clin North Am.
2016;29:52-62. doi:10.1016/j.smrv.2015.08.009
National Center for Complementary and Integrative Health.Melatonin: What it’s crucial that you know.
Culnan E, McCullough LM, Wyatt JK.Circadian rhythm sleep-wake phase disorders.Neurol Clin.
2019;3(3):CD011269.
doi:10.1002/14651858.CD011269.pub3
The University of British Columbia Mood Disorders Centre.Instructions for using a light box.
Schotland H.Artificial bright light therapy for circadian rhythm sleep-wake disorders.Am J Respir Crit Care Med.
2019;200(6):P11-P12.
