A bit more daylight during the day might pay off at night.
New research led by the University of Manchester found that adults with brighter and more consistent daytime light exposure tended to fall asleep earlier, wake up earlier and get more deep sleep during the first part of the night.
The findings were published in the journal NPJ Biological Timing and Sleep. They were based on more than 500 days of data collected from 89 adults who wore light sensors and sleep trackers and kept daily sleep diaries.
Participants who spent more time in brighter daylight generally fell asleep and woke up earlier than those with less light exposure. Those with more consistent daytime light exposure also experienced healthier sleep timing and more deep sleep early in the night, according to the study.
Jennifer Martin, Ph.D., a clinical psychologist and professor at Florida International University’s Herbert Wertheim College of Medicine, said the findings match what sleep experts already know about how light affects the body’s internal clock.
“Light impacts human sleep through a specific pathway, starting with the eye,” Martin, who was not involved in the study, told Fox News Digital.
“When light hits specific cells in the retina, it communicates to the brain that it’s daytime, meaning we should be alert and active.”
Martin said morning light is especially helpful because it supports a consistent sleep-wake cycle. She recommended spending time outdoors early in the day when possible.
“Exposure to sunlight early in the day is really good for healthy sleep,” she said. “Regular morning light helps people feel sleepy around the same time each evening and build a strong sleep routine.”
Martin said limiting bright light in the evening can also help improve sleep. She recommended avoiding bright light during the last couple of hours before bedtime and keeping a consistent wake-up time each morning.
“Varying your wake time by more than about one hour can lead to feelings of ‘jet lag’ and contribute to trouble with regularly sleeping well,” Martin said.
She added that adults should aim for at least seven hours of sleep each night and seek help from a sleep specialist if sleep problems become chronic.
The researchers said the study has several limitations. They said the research found an association between daytime light exposure and sleep patterns, but did not prove that one directly caused the other.
They also said light exposure was measured using wrist-worn devices rather than at the eyes, where light directly affects the body’s internal clock, and did not account for factors such as physical activity or meal timing that could affect sleep.
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