The Role of Daylight in Sleep Training

Daylight plays a critical role in setting our bodies’ internal rhythms, otherwise known as circadian rhythms. When our circadian rhythms are disrupted due to external factors, such as the lack of daylight at night, it can lead to issues falling asleep as well as issues with waking up in the morning. The goal of sleep training can be to help establish healthy sleep patterns and to re-establish a healthy relationship between daylight and sleep.

Daylight can play a key role in helping a person reset their sleep/wake cycle. Exposure to daylight and natural sunlight in the morning helps to send crucial signals to the brain and body that acts to promote alertness and wakefulness. Afternoon sunlight can also help to keep someone’s energy levels balnced throughout the day and will help maintain better sleep in the evening.

Carefully timed exposure to sunlight before a person goes to sleep can help establish a healthy sleep schedule. Evenings bathed in bright artificial light can help cue a person’s body to start to naturally slow down and to help them become sleepier and ultimately drift into a natural and healthy sleep.

The Benefits of Daylight For Sleep Training

Daylight is a vital part of helping to establish healthy sleep patterns. Exposure to sunlight, either natural or artificial, acts as a cue to help the body know when it’s time to wake up in the morning and when it’s time to start getting ready for sleep in the evening. The cooler, darker signals that come from the lack of sunlight help to tell the body when to start winding down in order to get better sleep.

On top of helping a person regulate their natural sleep/wake cycles, regular exposure to daylight and natural light helps to elevate moods, keep energy levels in balance, and can help minimize the risk of insomnia and sleep disturbances.

Optimal Exposure to Daylight for Sleep Training

In order to get the most benefit from daylight for sleep training, it’s important to get the right amount and intensity of light. Too little light will not be helpful in setting circadian rhythms and can be a source of disturbed sleep, while too much light intensity can be just as detrimental.

Ideally, exposure to sunlight between the hours of 6-7am and again at around 4-6 pm are the best. Too much sunlight between 7-4pm can make it difficult to get to sleep in the evening so try to stay inside during these hours.

For those experiencing difficulty sleeping, short bursts of bright light in the morning can be useful to reset circadian rhythms. Exposure to bright light in the evening for more than 15 minutes, however, is to be avoided.

Ways to Maximize Daylight Exposure for Sleep Training

• Adjusting work hours or exercising outdoors in the morning or during the day to make the most of sunlight exposure.
• Sitting by a window to get natural daylight in the mornings and evenings.
• Using blue-light blocking glasses to protect the eyes from evening light exposure.
• Investing in light therapy boxes to help adjust circadian rhythms and treat sleeping disorders.

Conclusion

Daylight exposure plays a key role for those engaged in sleep training or trying to establish a healthy sleep pattern. Carefully regulating the amount and timing of daylight can help improve sleep quality and establish a regular sleep/wake pattern. For those struggling with effective sleep training, make the most of daylight and natural sunlight to improve sleep and energy levels throughout the day.