Morning sunshine is one of the brightest ways to start the day, and recent research shows that it may set you up for a good night.1 We all know that light helps you wake up and darkness helps you sleep, but light may help you drift.

New research shows that for the highest quality sleep, you need to enjoy morning light exposure. This finding also shows that it's when you catch the sun, and not the time you spend in the light, which is most important for the circadian rhythm. We explore how important your daylight timing is in your quest for quality sleep.

A study published in the Journal of Health Psychology at Sage Journals examines how exposure to sunlight affects our sleep. The study investigates both the timing and length of sun exposure to see how sunlight habits are affecting sleep.

Over 70 days, 103 adults recorded sun exposure and sleep quality. The study used multi-level modeling techniques to explain other factors that may affect sleep.

Results show that the time you spend in the sun may be more important than the length of time you spend in the sun. Those who were exposed to sunlight in the morning recorded better sleep efficiency — falling asleep immediately after going to bed - as well as fewer nocturnal awakenings.

However, time spent in sunlight throughout 1 day did not have the same effect on reported sleep quality. This shows that our circadian rhythms are most heavily influenced by the timing of our light exposure. 

This is a small study, and as a small study there are limitations. Further research is needed to find out how morning sunlight affects sleep compared to full-daylight exposure. But with short days set in, we need to make the most of a dark winter morning.

Our circadian rhythms help to control certain physical and mental behaviors, and they are closely related to light exposure. When exposed to light, cortisol, the hormone for wakefulness, is released, and when light is insufficient, melatonin, also known as the sleepy hormone, is released.

By enjoying light during the day and darkness at night, the body can better understand when to wake up and when to fall asleep. Without these obvious external influences, your internal clock can be confused, making you tired, exhausted, and even deprived of sleep. This is also why it is important to avoid light in the evening, as your circadian rhythm reads this as a sign that you are awake. 

When exposed to a lot of light, you wake up in the morning, suppressing the release of melatonin, causing the release of cortisol and serotonin. But it's not just your morning that the early morning sunshine can benefit from — it may help you sleep at night.

Early morning sunlight sets your circadian rhythm. And by getting your body clock in order, you're more likely to be awake and sleepy during the day as you head towards the night. It's kind of like winding up the first of an old watch. By getting sunlight in the morning, you are running at the right time. 

But if you missed the morning sun, that doesn't mean you might sit in the dark for the rest of the day. We still recommend getting sunlight at some point during the day, which is essential for vitamin D production. 

Kick Starting a Body Clock With Sunshine The first thing may be good for your sleep, but as the morning gets dark, it can be hard to convince yourself to get out of bed. Here are some ways to make your morning sunnier (and, as a result, your night sleepier).

The alarm goes off, and instead of pressing snooze (or scrolling your phone before your head leaves the pillow), you should immediately open the curtains. It's the easiest way to get some light in your morning and convince your circadian rhythm that it's time to get back on track.

Another bright side of this trick (no pun intended) is that once you get up to open the curtains, you probably lean back to bed and crawl

If you're struggling to convince yourself to leave the house, give yourself something worth getting out the door. It is not. Enjoy the air of your morning coffee en plein and supercharge your caffeine kick. 

It can be hard to leave home during the cold winter months, but it can be a bit easier if you drink steamed coffee (or your favorite hot drink). Also, the closer you get to bedtime, the more you need to reduce your coffee intake, so the morning is a great opportunity to absorb sunlight and caffeine. 

Sunrise Wake Clock can make your morning easier by mimicking the natural sunrise and filling your room with light. This is useful for those who have blackout curtains, but also on dark winter mornings, as they introduce light when it may not be available naturally. 

The morning sun may help with your rest, but overall good sleep hygiene is important if you want to enjoy a good night's snooze consistently. Here are some tips to follow for a better sleep all-round: