Table of ContentsView AllTable of ContentsSunlight and SleepLight Therapy for Sleep DisordersNatural Light vs. Light BoxesMorning Light
Table of ContentsView All
View All
Table of Contents
Sunlight and Sleep
Light Therapy for Sleep Disorders
Natural Light vs. Light Boxes
Morning Light
Getting exposure to sunlight in the morning can help you sleep at night because it helps reset your body’s inner “sleep clock.” Light is an important cue for your body’s sleep cycle. The light you are exposed to during the day helps your body figure out when it’s time to go to bed (and when it’s time to wake up).
Exposing yourself to light for its health and sleep benefits is called light therapy. If you have a sleep disorder, getting light early in the day can even be part of yourtreatmentplan. Natural sunlight is the most potent form of light therapy, butlight boxesthat emit artificial light can be helpful alternatives for those unable to get outside in direct sunlight each morning.
This article goes over how you can use light therapy in the morning to help you feel more ready for bed in the evening.
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Why Sunlight Helps You Sleep
Sunlight affectsyour sleepbecause it affects your body and its natural rhythms. Yourcircadian clock, an internally driven 24-hour cycle that help to set your sleep/wake cycle, is most sensitive to light at the following times:
When you get bright light in the morning it can help you feel more alert during the day and has a later effect that helps you to feel sleepy in the evening and fall asleep earlier.
However, if you are exposed to bright light within two hours of your bedtime, it can make you less sleepy and fall asleep later.
A Word From Verywell
—SMITA PATEL, DO, MEDICAL EXPERT BOARD
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How Sunlight Affects Your Body
Some ways that sunlight affects your body include:
The problem with tau is that it does not always exactly match the 24-hour day. Over time, day-to-day differences add up.
Society also relies on light cues.For example:
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The cycle of your sleep is a key part of yourcircadian rhythm. If something goes wrong with your circadian rhythm, it affects your sleep and can result in a sleep disorder.
Getting light in the morning can help with certain sleep disorders:
Those with delayed sleep phase syndrome or insomnia may find that using light therapy, also calledphototherapy, to start the day improves their sleep patterns.
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When to See a Healthcare ProviderHaving trouble sleeping can have many causes. Light therapy can be helpful for some conditions that affect your sleep, but not all. If you’re having trouble sleeping, reach out to your provider to be evaluated.
When to See a Healthcare Provider
Having trouble sleeping can have many causes. Light therapy can be helpful for some conditions that affect your sleep, but not all. If you’re having trouble sleeping, reach out to your provider to be evaluated.
Light Therapy for Conditions that Affect Sleep
Research has shown that light therapy can also help people with certain medical conditions that affect their sleep, including:
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The type of light you get matters as much as when you get it. For example, artificial light inside a building does not have the same effect as unfiltered sunlight.
Artificial light boxesact like sunlight. However, they are not the same. The intensity of the sun’s light is 100,000 lux. A light box can produce about 10,000 lux or less.
Alight boxcan cost several hundred dollars. If you’re able to go outside, you can get sunlight for free. While it might be cheaper, some people don’t have the chance to get real sunlight.
For example, you mightwork at nightor have to get up before sunrise. You might have to avoid the sun because of a medical condition ortreatment. You may live in a region with limited direct sunlight, particularly in winter. In these cases, a light box could be a way to get the benefits of light therapy.
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How to Use Morning Light Therapy
You’ll get the most benefit from sunlight if you can get it first thing in the morning. Try to get outside in the first hour after you wake up.
Spend 30 to 45 minutes in direct sunlight. Don’t wear a sun visor orsunglasses. If the light is filtered, it won’t have the same effect.
Guidelines for Light ExposureTo get the most out of your morning light exposure, follow these guidelines:Get out in the sun within the first hour after you wake upSpend 30-45 minutes in the sunDon’t wear sunglasses or visorsGet direct light (not filtered through glass)Use sunscreen to protect your skin
Guidelines for Light Exposure
To get the most out of your morning light exposure, follow these guidelines:Get out in the sun within the first hour after you wake upSpend 30-45 minutes in the sunDon’t wear sunglasses or visorsGet direct light (not filtered through glass)Use sunscreen to protect your skin
To get the most out of your morning light exposure, follow these guidelines:
Sunlight is less intensefirst thing in the morning. It can stilldamage your skin, but not as much as it would later in the day. Wearing sunscreen can help keep your skin safe as you soak up the morning light.
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How to Get More Early Light
Taking a walk first thing in the morning gets you sunlight and exercise at the same time. If you have a porch or patio, you could have your breakfast outside. Just make sure the sun is getting on you (don’t sit under an umbrella or awning).
If the day is overcast and cloudy, you can still get sunshine. Light from the sun that’s filtered through clouds or rain can still have positive effects.
Once you figure out what works, stick to a regular schedule.Waking up at the same time every dayand getting morning sunlight is a good combination.
You might not be able to keep the routine all the time, but do your best to find ways to include light therapy of some kind in your day.
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Summary
Getting sunlight when you first wake up in the morning can help you sleep better at night. There are different ways to get more light early in the day. Going outside in the sun is free, but you can also buy special lamps to dolight therapyinside.
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12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Effects of light on circadian rhythms.National Institute of General Medical Sciences.Circadian rhythms.Holth JK, Fritschi SK, Wang C, et al.The sleep-wake cycle regulates brain interstitial fluid tau in mice and CSF tau in humans.Science. 2019;363(6429):880-884. doi:10.1126/science.aav2546Yousefzadehfard Y, Wechsler B, DeLorenzo C.Human circadian rhythm studies: Practical guidelines for inclusion/exclusion criteria and protocol.Neurobiol Sleep Circadian Rhythms. 2022;13:100080. doi:10.1016/j.nbscr.2022.100080Abbott SM, Reid KJ, Zee PC.Circadian rhythm sleep-wake disorders.Psychiatr Clin North Am. 2015;38(4):805-823. doi:10.1016/j.psc.2015.07.012van Maanen A, Meijer AM, van der Heijden KB, Oort FJ.The effects of light therapy on sleep problems: A systematic review and meta-analysis.Sleep Med Rev. 2016;29:52-62. doi:10.1016/j.smrv.2015.08.009National Center for Complementary and Integrative Health.Melatonin: What you need to know.Culnan E, McCullough LM, Wyatt JK.Circadian rhythm sleep-wake phase disorders.Neurol Clin. 2019;37(3):527-543. doi:10.1016/j.ncl.2019.04.003Maruani J, Geoffroy PA.Bright light as a personalized precision treatment of mood disorders.Front Psychiatry. 2019;10:85. Published 2019 Mar 1. doi:10.3389/fpsyt.2019.00085Nussbaumer-Streit B, Forneris CA, Morgan LC, et al.Light therapy for preventing seasonal affective disorder.Cochrane Database Syst Rev. 2019;3(3):CD011269. doi:10.1002/14651858.CD011269.pub3The University of British Columbia Mood Disorders Centre.Instructions for using a light box.Schotland H.Artificial bright light therapy for circadian rhythm sleep-wake disorders.Am J Respir Crit Care Med. 2019;200(6):P11-P12. doi:10.1164/rccm.2006P11
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Effects of light on circadian rhythms.National Institute of General Medical Sciences.Circadian rhythms.Holth JK, Fritschi SK, Wang C, et al.The sleep-wake cycle regulates brain interstitial fluid tau in mice and CSF tau in humans.Science. 2019;363(6429):880-884. doi:10.1126/science.aav2546Yousefzadehfard Y, Wechsler B, DeLorenzo C.Human circadian rhythm studies: Practical guidelines for inclusion/exclusion criteria and protocol.Neurobiol Sleep Circadian Rhythms. 2022;13:100080. doi:10.1016/j.nbscr.2022.100080Abbott SM, Reid KJ, Zee PC.Circadian rhythm sleep-wake disorders.Psychiatr Clin North Am. 2015;38(4):805-823. doi:10.1016/j.psc.2015.07.012van Maanen A, Meijer AM, van der Heijden KB, Oort FJ.The effects of light therapy on sleep problems: A systematic review and meta-analysis.Sleep Med Rev. 2016;29:52-62. doi:10.1016/j.smrv.2015.08.009National Center for Complementary and Integrative Health.Melatonin: What you need to know.Culnan E, McCullough LM, Wyatt JK.Circadian rhythm sleep-wake phase disorders.Neurol Clin. 2019;37(3):527-543. doi:10.1016/j.ncl.2019.04.003Maruani J, Geoffroy PA.Bright light as a personalized precision treatment of mood disorders.Front Psychiatry. 2019;10:85. Published 2019 Mar 1. doi:10.3389/fpsyt.2019.00085Nussbaumer-Streit B, Forneris CA, Morgan LC, et al.Light therapy for preventing seasonal affective disorder.Cochrane Database Syst Rev. 2019;3(3):CD011269. doi:10.1002/14651858.CD011269.pub3The University of British Columbia Mood Disorders Centre.Instructions for using a light box.Schotland H.Artificial bright light therapy for circadian rhythm sleep-wake disorders.Am J Respir Crit Care Med. 2019;200(6):P11-P12. doi:10.1164/rccm.2006P11
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Effects of light on circadian rhythms.National Institute of General Medical Sciences.Circadian rhythms.Holth JK, Fritschi SK, Wang C, et al.The sleep-wake cycle regulates brain interstitial fluid tau in mice and CSF tau in humans.Science. 2019;363(6429):880-884. doi:10.1126/science.aav2546Yousefzadehfard Y, Wechsler B, DeLorenzo C.Human circadian rhythm studies: Practical guidelines for inclusion/exclusion criteria and protocol.Neurobiol Sleep Circadian Rhythms. 2022;13:100080. doi:10.1016/j.nbscr.2022.100080Abbott SM, Reid KJ, Zee PC.Circadian rhythm sleep-wake disorders.Psychiatr Clin North Am. 2015;38(4):805-823. doi:10.1016/j.psc.2015.07.012van Maanen A, Meijer AM, van der Heijden KB, Oort FJ.The effects of light therapy on sleep problems: A systematic review and meta-analysis.Sleep Med Rev. 2016;29:52-62. doi:10.1016/j.smrv.2015.08.009National Center for Complementary and Integrative Health.Melatonin: What you need to know.Culnan E, McCullough LM, Wyatt JK.Circadian rhythm sleep-wake phase disorders.Neurol Clin. 2019;37(3):527-543. doi:10.1016/j.ncl.2019.04.003Maruani J, Geoffroy PA.Bright light as a personalized precision treatment of mood disorders.Front Psychiatry. 2019;10:85. Published 2019 Mar 1. doi:10.3389/fpsyt.2019.00085Nussbaumer-Streit B, Forneris CA, Morgan LC, et al.Light therapy for preventing seasonal affective disorder.Cochrane Database Syst Rev. 2019;3(3):CD011269. doi:10.1002/14651858.CD011269.pub3The University of British Columbia Mood Disorders Centre.Instructions for using a light box.Schotland H.Artificial bright light therapy for circadian rhythm sleep-wake disorders.Am J Respir Crit Care Med. 2019;200(6):P11-P12. doi:10.1164/rccm.2006P11
Centers for Disease Control and Prevention.Effects of light on circadian rhythms.
National Institute of General Medical Sciences.Circadian rhythms.
Holth JK, Fritschi SK, Wang C, et al.The sleep-wake cycle regulates brain interstitial fluid tau in mice and CSF tau in humans.Science. 2019;363(6429):880-884. doi:10.1126/science.aav2546
Yousefzadehfard Y, Wechsler B, DeLorenzo C.Human circadian rhythm studies: Practical guidelines for inclusion/exclusion criteria and protocol.Neurobiol Sleep Circadian Rhythms. 2022;13:100080. doi:10.1016/j.nbscr.2022.100080
Abbott SM, Reid KJ, Zee PC.Circadian rhythm sleep-wake disorders.Psychiatr Clin North Am. 2015;38(4):805-823. doi:10.1016/j.psc.2015.07.012
van Maanen A, Meijer AM, van der Heijden KB, Oort FJ.The effects of light therapy on sleep problems: A systematic review and meta-analysis.Sleep Med Rev. 2016;29:52-62. doi:10.1016/j.smrv.2015.08.009
National Center for Complementary and Integrative Health.Melatonin: What you need to know.
Culnan E, McCullough LM, Wyatt JK.Circadian rhythm sleep-wake phase disorders.Neurol Clin. 2019;37(3):527-543. doi:10.1016/j.ncl.2019.04.003
Maruani J, Geoffroy PA.Bright light as a personalized precision treatment of mood disorders.Front Psychiatry. 2019;10:85. Published 2019 Mar 1. doi:10.3389/fpsyt.2019.00085
Nussbaumer-Streit B, Forneris CA, Morgan LC, et al.Light therapy for preventing seasonal affective disorder.Cochrane Database Syst Rev. 2019;3(3):CD011269. doi:10.1002/14651858.CD011269.pub3
The University of British Columbia Mood Disorders Centre.Instructions for using a light box.
Schotland H.Artificial bright light therapy for circadian rhythm sleep-wake disorders.Am J Respir Crit Care Med. 2019;200(6):P11-P12. doi:10.1164/rccm.2006P11
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