Sun exposure for 15 minutes a day can improve sleep. Try waking yourself up in the morning light.

Do you often toss and turn and find it difficult to sleep?

Do you still like to stay at home, not seeing sunshine during the day and playing with computers and mobile phones at night?

Then it is no wonder that you can’t sleep well, probably because you have too little exposure to sunlight!

Sunlight affects sleep and awakening

Sunshine is far more important than everyone thinks. It not only provides the necessary energy, but also affects our sleep and awakening.

1. Sunlight Can Help Build [Biological Clock]

    Early in the morning, the sun rises, reminding you that it is time to get up. Morning light becomes a strong signal to stimulate brain awakening. At night, the sun sets, reminding you that it is time to rest. Night without bright light is the best time to sleep.

These effects of sunlight on sleep make people’s bodies form physiological changes related to day and night, which is commonly known as [biological clock].

2. Sunshine Can Improve Insomnia

Although some people can maintain circadian rhythm in the absence of sunlight, melatonin also affects [falling asleep].

Melatonin is a hormone secreted by the human body, which helps to fall asleep and maintain sleep. Melatonin secretion is related to light, so it is less during the day and more at night.

Embracing the sunshine properly can return melatonin in your body to a state of less day and more night.

Therefore, waking up the body in the morning light can improve some people’s drowsiness during the day and insomnia at night.

Three Tips for Getting Sunshine

Step 1 Avoid UV peaks

The sunshine in the morning (before 9 o’clock) is relatively soft, and you can directly bathe in the sunshine outdoors in the morning.

Generally, the peak period of ultraviolet rays during the day is from 10: 00 a.m. to 2: 00 p.m., which can be appropriately avoided.

2. Take good sun protection measures

It is enough to bathe in the sun for 15 ~ 30 minutes, not too long.

Just let the sunlight spread sideways on your face. If you are afraid of sunburn, you can apply some sunscreen.

STEP 3 Develop Good Habits

Getting into the habit of going outdoors every day is helpful for a good sleep.

Although the intensity of sunlight filtered through clouds or windows is reduced, it is still good for sleep. Therefore, even if it is not convenient to go out in rainy days, you can take yourself to the window [to dry].

The temperature does not affect the effect of sunshine. If the weather is cool, wear thick clothes before going out.


Regular work and rest will keep the body in its best condition. If you bathe in sunshine for about 15 minutes every day, you may improve your sleep and get a better condition.

If you try many methods and fail to improve your sleep quality, you should consult a doctor.

Photo Source: Station Cool Hailuo Creative