How Lacking Daylight is Making it Tough to Sleep at Night

On average during the day, we are spending more time looking at things with artificial lighting and digital screens than natural light. The amount of time we spend in front of any form of technology from our phones, work laptops and smart tvs has significantly contributed to this shift. At your fingertips living has taken over our days and changed what type of light we interact with during our day. The result however, is impacting what we do at night.

Exposure to natural light during the day plays a critical role in regulating our sleep patterns and overall well-being. When we don’t get enough natural light, especially during daylight hours, it can disrupt our circadian rhythm, making it harder to fall asleep and stay asleep at night. The number of people who experience sleep disruptions or lack regular quality sleep is also increasing. 1 in 4 people will use a sleep aid consisting of natural or prescription medicine, or some other device to help encourage sleep.

Could it be as simple as changing the light we experience in the day time?

Missing daylight creates sleep disruptions

The Importance of Natural Light for Your Circadian Rhythm

Your circadian rhythm is an internal clock that regulates your sleep-wake cycle over a 24-hour period. It is heavily influenced by external cues, with natural light being the most significant. When you’re exposed to bright, natural light in the morning and throughout the day, it signals to your brain that it’s time to be awake and alert. This exposure also helps to regulate the production of melatonin, the hormone responsible for making you feel sleepy.

Without adequate exposure to natural light, especially in the morning, your circadian rhythm can become misaligned. This misalignment can lead to difficulty falling asleep at night, poor sleep quality, and daytime fatigue. When you combine this with high stress, processed foods, environmental toxicity and other health concerns you can start to see how easily our sleep could become disrupted. When the body is overwhelmed it cannot effectively reset while we sleep and do the necessary detoxing it needs to help restore our energy the next morning.

Over time this creates chronic issues with sleep quality and duration that we begin to simply accept. We believe we have tried everything and yet the quality night's sleep eludes us. This leaves us feeling fatigued during our day, more irritable in response to stress, and susceptible to illnesses.

How Lack of Natural Light Affects Sleep

1. Delayed Sleep Onset

   • Impact: When you don’t get enough natural light during the day, particularly in the morning, your body’s production of melatonin can be delayed. Melatonin is usually produced in response to darkness, so if your internal clock is out of sync, it might not start producing melatonin until later in the evening, making it harder to fall asleep.

   • Result: You might find yourself tossing and turning at night, unable to fall asleep until late, which can reduce the overall amount of sleep you get.

2. Poor Sleep Quality

   • Impact: Natural light helps to regulate your sleep stages, ensuring that you spend enough time in the deep, restorative stages of sleep. Without proper exposure to daylight, you might experience fragmented sleep, waking up frequently throughout the night or feeling restless.

   • Result: Even if you spend enough time in bed, the quality of your sleep may be poor, leading to feelings of tiredness and grogginess in the morning.

3. Increased Daytime Sleepiness

   • Impact: Lack of natural light can cause your body to remain in a state of low alertness during the day, leading to feelings of fatigue and sluggishness. This can create a cycle where you feel tired during the day but have trouble falling asleep at night.

   • Result: Daytime sleepiness can affect your productivity, mood, and overall quality of life, making it harder to stay focused and energized throughout the day.

4. Seasonal Affective Disorder (SAD)

   • Impact: Seasonal Affective Disorder is a type of depression that occurs during certain times of the year, usually in the winter months when daylight hours are shorter. Lack of natural light is a major contributing factor to SAD, which can disrupt sleep and exacerbate feelings of depression and anxiety.

   • Result: Individuals with SAD may experience significant disruptions in their sleep patterns, including insomnia or hypersomnia (excessive sleeping).

How to Increase Natural Light Exposure for Better Sleep

1. Spend Time Outdoors in the Morning

   • Why It Helps: Morning light exposure is particularly effective at setting your circadian rhythm. Aim to spend at least 30 minutes outside in the morning, whether it’s going for a walk, enjoying your breakfast on the patio, or simply sitting by a window with the shades open.

     
     

     I also highly recommend grounding. This is a practice of going outside and stepping barefoot on grass. Do some deep breathing and let the morning sun shine on your face. This not only sets the tone for a great day but it helps reset the body's nervous system to better navigate stress.

     
     

Grounding in the morning is helpful to the body

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   • Result: Regular morning light exposure can help regulate your sleep-wake cycle, making it easier to fall asleep at night and wake up feeling refreshed.

2. Maximize Natural Light in Your Home and Workspace

   • Why It Helps: If you work indoors or spend most of your time inside, try to maximize your exposure to natural light by sitting near windows, opening curtains, and using mirrors to reflect light into darker areas of your home or office.

   • Result: Creating a brighter, naturally lit environment can help keep your circadian rhythm in sync and improve your mood and energy levels.

3. Use a Light Therapy Box

   • Why It Helps: Light therapy boxes are designed to mimic natural sunlight and can be especially beneficial during the winter months or for those who don’t have access to enough natural light. Using a light therapy box for 20-30 minutes in the morning can help regulate your sleep patterns.

   • Result: Consistent use of a light therapy box can improve sleep quality, reduce daytime fatigue, and alleviate symptoms of SAD.

4. Take Outdoor Breaks During the Day

   • Why It Helps: Taking short breaks outside during the day can provide an additional boost of natural light exposure, helping to keep your circadian rhythm aligned and improving your overall well-being.

   • Result: Regular outdoor breaks can increase your alertness and help you feel more energized throughout the day, making it easier to unwind and fall asleep at night.

5. Detox from PEMF

   • Why It Helps: With being surrounded by technology all day, the wave lengths get absorbed into the body as a toxin. Without regular detoxification of these wave lengths we can experience lower energy, illness and sleep disruptions.

   • Result: Using PEMF devices on your technology, in your home and using PEMF detox methods like Phymat helps release these wave length toxins.

     
     

The relationship between natural light exposure and sleep is a critical one. Without enough daylight, your circadian rhythm can become disrupted, leading to poor sleep quality, difficulty falling asleep, and increased daytime fatigue. By making a conscious effort to increase your exposure to natural light, particularly in the morning, you can support your body’s natural sleep-wake cycle and enjoy more restful, rejuvenating sleep. Incorporate these simple strategies into your daily routine to harness the power of natural light and improve your overall health and well-being.

To work with me on improving your sleep naturally and holistically, please schedule your virtual or in-person session at www.dragonspitapothecary.com/care

Dragonspit Apothecary LLC