A Simple Way to Improve Sleep Without Medications Has Been Discovered 0 6

Regular exposure to sunlight in the mornings has been linked to a healthier sleep pattern and better sleep quality. This conclusion was reached by researchers who analyzed data from over 1,700 adult residents of Brazil. The results of the study were published in the journal BMC Public Health.

The scientists studied how sunlight at different times of the day—morning, afternoon, and evening—was related to key sleep parameters. Participants reported how much time they spent in the sun before 10 a.m., from 10 a.m. to 3 p.m., and after 3 p.m., while sleep quality was assessed using the standard PSQI questionnaire. The researchers paid particular attention to the so-called midpoint of sleep—a measure reflecting the alignment of sleep with circadian rhythms.

It turned out that morning sunlight has the most pronounced effect. Each additional 30 minutes spent in the sun before 10 a.m. shifted the midpoint of sleep nearly 23 minutes earlier, which is considered a sign of more stable biological clocks. Furthermore, individuals with higher morning light exposure reported better subjective sleep quality on average.

Evening sunlight also had an effect, but it was noticeably weaker. Additionally, sleep duration, time taken to fall asleep, and sleep efficiency were not directly related to the amount of light.

The authors emphasize that even without changing sleep duration, morning sunlight helps to "tune" the body's internal clock. In their opinion, a simple habit of getting daylight in the first half of the day could become an accessible and natural way to maintain healthy sleep in modern lifestyles.