Get Morning Light, Sleep Better at Night

Clinical psychologist Michael Breus, PhD, emphasizes the importance of getting natural light exposure early in the morning for improved energy levels and better sleep. Exposure to morning light synchronizes the body’s internal clock, boosts cortisol production, enhances decision-making skills and cognitive function, and regulates hunger hormones. In contrast, exposure to bright light at night disrupts sleep patterns. Breus recommends spending at least 15 to 30 minutes outdoors in the morning, facing a window during the day, and limiting screen time before bedtime. Consistency in sleep schedule is also crucial for optimal sleep quality. Light therapy lamps can be used for additional light exposure.

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