When the clocks go back tonight, the mornings will become brighter. This is why it can help you fall asleep faster

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Although dark mornings are inevitable in winter, turning back the clock gives us an extra hour of natural light. Exposure to natural daylight, as early in the day as possible, is crucial for good sleep and falling asleep faster at night.

Why? Because natural light plays a huge role in regulating the circadian rhythm (your internal body clock), telling you when to be alert and when to sleep. Natural light suppresses melatonin (the sleepy hormone) so you feel more alert during the day. But when evening arrives and the natural light disappears, your circadian rhythm begins to increase melatonin production again. Your sleep drive (sleep hunger) will therefore be at its highest when it is time for bed, causing you to fall asleep faster.

So turning your clock back an hour gives you the chance to get more natural daylight right after waking up, before getting on with the rest of your day. If the clocks didn’t go back, you’d travel to work in the dark and come home in the dark, making it much harder for your circadian rhythm to regulate itself properly.

To learn more about how lighter mornings can improve overall sleep quality and ease, we recently spoke with Dr. Nerina Ramlakhan, a neurophysiologist and sleep expert at Mobility of oak trees. This is what we discovered…

Do the mornings get brighter when the clocks go back?

Turning your clock back an hour in the fall brings more sunlight in the morning, while turning your clock forward in the spring makes the evenings brighter.

Theoretically, mornings should get brighter when the clocks go back, as the purpose of this time change is to get an extra hour of light in the morning. This extra morning light will remain noticeable for a number of weeks. However, because the sunrise becomes much later during the winter months, light quickly arrives later than in the summer, despite the clock shifting.

Ultimately, there is no way to avoid this dark mornings and evenings in winter, but the clock going backwards does provide an extra hour of light in the morning to make the cold commute a little easier. If the clocks didn’t go back, we wouldn’t see the sun until around 9 a.m. in winter.

3 Ways Lighter Mornings Help You Sleep Better

1. They boost your energy during the day

Researchers from the American Academy of Sleep Medicine say that: “Light is the most powerful exogenous zeitgeber.” In layman’s terms, this is the most powerful signal to your body that it is time to wake up.

Being exposed to sunlight as early as possible in the morning increases our cortisol levels. Cortisol is the stress hormone that makes us wake up faster and makes us feel alert. That’s why morning peaks give us energy and alertness to get us through our daily tasks.

“Starting your morning with natural daylight helps reset your circadian cycle and sends a ‘wake up’ signal to your brain,” says Dr. Ramlakhan. She recommends going to bed with your curtain slightly open, or considering one sunrise alarm clock which mimics the gradual sunrise to wake you up in the winter months.

Morning light regulates your energy level. It means you have energy when you need it, which is usually early in the morning when you have to go to work, and can relax later in the day when it’s time to get ready for bed.

2. They regulate your circadian rhythm

Our internal body clock, also known as our circadian rhythm, works on 24-hour cycles, with us waking and sleeping at approximately the same time every day. This regulates the timing of bodily functions, including hormones, metabolism and mood.

Research shows that you expose yourself to Early morning sunlight helps balance the sleep hormone melatonin and reset your body clock. In short, morning sun helps our natural biological clock function, giving us a good night’s sleep so we are ready for an energetic day.

Dr. Ramlakhan advises us: “Try to time your wake-up time so that you get out of bed and get 15 to 30 minutes of natural daylight as soon as you wake up. This will optimize your sleep and wake times and help you produce more melatonin at night. ” This makes you fall asleep easier and faster at night.

3. They improve your physical and mental health

Members of the British Sleep Association say that maintaining daylight saving time year-round would pose a “hazard to human sleep and health, primarily due to the resulting lack of natural light during winter mornings.” The American Academy of Sleep Medicine agrees.

Studies have been conducted to determine the sleep and health effects of dark mornings. The findings consistently show poorer sleep and health in locations where solar time is later relative to clock time (i.e. where sunrise is later).

These disadvantages include less sleep, disrupted circadian rhythms, more fatal traffic accidents, poorer cardiovascular health, more psychological problems and shorter life expectancy.

Therefore, there is a greater physiological and psychological need for daylight earlier in the morning to improve sleep and overall health.

Why are the clocks going back this year?

After the summer solstice, where the longest period of daylight occurs in June, the days gradually become shorter as the sun rises later and sets earlier. So turning the clock back an hour in the fall gives us more sunlight in the morning, which experts say is the most crucial time to get natural light.

According to experts at the British Sleep Society, “Morning light is crucial in helping us get to sleep early enough in the evening and wake up early enough in the morning (preferably without an alarm clock, of course) to be able to work and go to school.”

How to sleep well when the clocks go back

1. Stick to a consistent nighttime routine

An established value nighttime routine is the basis for good sleep quality. Having a personal relaxation routine that is sustainable and enjoyable for you will help you sleep with ease.

Your body will recognize the steps in your routine, whether it’s reading a book, stretching, or listening to certain audio, as cues for sleep and will in turn produce the sleep-inducing hormone melatonin.

2. Practice good sleep hygiene

Although keeping your sleeping space clean, washing your bedding regularly and vacuuming your mattress all contribute, sleep hygiene is not just about cleaning. It’s also about creating good bedtime habits.

Things like regular exercise, a quiet sleeping space, and avoiding large meals before bed also improve your sleep hygiene, helping you fall asleep easily and stay asleep all night long. This ensures that you get the quality rest your body needs to function optimally during the day.

Dr. Ramlakhan says that “good sleep habits” for optimizing your sleep routine include “avoiding screens, cutting back on caffeine and other stimulants before bed, and making sure your sleep environment is comfortable.”

Equip your sleep environment with the best mattress for your body type and sleep needs, this year best pillows and bedding and you are sure to get the most comfortable, restful sleep possible.

3. Go outside as early as possible every day

It’s easy to think that a good night’s sleep is all about what you do in the hour before bed, but your daily habits also have a big impact. Getting outside in natural sunlight is key to a good night’s sleep.

We should aim for as much natural light as possible during the day, as this can improve both sleep quality and alertness in the morning, making you feel more awake and prepared for the day.

Natural light is especially important in the morning, so I recommend sitting by the window when eating breakfast or going outside to have your morning coffee. That said, exposure to natural light throughout the day is also beneficial. A walk in nature is a great way to combat the winter blues and promote a good night’s sleep.

Plus, it’s not just about light exposure; Fresh air can also help you sleep better. It does this by increasing the oxygen level in your blood, which helps you fall asleep faster, sleep more deeply, and wake up less during the nightand relieving stress and tension which ensures a quieter night’s sleep.