20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

6. The Role of Light Exposure

Exposure to natural light is crucial for regulating your sleep-wake cycle, also known as the circadian rhythm. This internal clock is influenced by environmental cues, with light being the most powerful. During the day, exposure to sunlight helps keep your circadian rhythm aligned with the natural day-night cycle, promoting alertness and mood. Aim to spend at least 30 minutes outside each day, preferably in the morning, to reap the benefits of natural light exposure. If getting outside is not possible, consider using a light therapy box, especially during the darker winter months. In the evening, it is equally important to minimize exposure to artificial light, particularly the blue light emitted by electronic devices. Blue light can suppress the production of melatonin, making it harder to fall asleep. To counteract this, use blue light blocking glasses or apps that reduce blue light emissions from screens. By managing your light exposure, you can help maintain a healthy circadian rhythm, making it easier to fall asleep and wake up naturally.