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Exposure to natural light helps regulate our sleepwake cycle from "summary" of Why We Sleep by Matthew Walker
The natural world is a powerful force that shapes many aspects of our lives, including our sleep patterns. One of the key ways in which natural light influences our sleep is by helping to regulate our internal clock, also known as the circadian rhythm. This internal clock is responsible for determining when we feel alert and when we feel sleepy, and exposure to natural light is one of the most important factors in keeping it in sync. When we are exposed to natural light, particularly in the morning, it sends a signal to our brain that it is time to wake up and be alert. This exposure helps to suppress the production of melatonin, a hormone that promotes sleep, and increases the production of cortisol, a hormone that helps us feel awake and alert. By getting this signal in the morning, our internal clock is set to the correct time, which helps us feel more awake and alert during the day. Conversely, exposure to natural light in the evening can have the opposite effect. When we are exposed to light in the evening, particularly blue light from screens, it can suppress the production of melatonin and make it more difficult for us to fall asleep. This is why it is important to limit our exposure to screens before bed and to create a dark, relaxing environment in the hours leading up to bedtime. In addition to helping us feel awake during the day and fall asleep at night, exposure to natural light also plays a crucial role in regulating our circadian rhythm over the long term. When we are exposed to natural light on a regular basis, it helps to reinforce our internal clock and keep it in sync with the external world. This is why spending time outdoors during the day and allowing natural light into our homes and workplaces is so important for our overall sleep health.- Exposure to natural light is a powerful tool for regulating our sleep-wake cycle and ensuring that we get the rest we need to function at our best. By paying attention to our exposure to light and making small adjustments to our daily routines, we can help keep our internal clock in sync and enjoy better sleep and greater overall health.
