People who struggle to sleep may find that one simple morning habit could help their bodies prepare for a better night. A TV doctor claims that the habit does not require medication, dietary changes or serious effort - and says it's as simple as getting outside.
Morning Light and Your Body Clock
A familiar face on ITV's This Morning, Dr Zoe Williams says that those who find it difficult to nod off at night should try to get exposure to natural sunlight first thing in the morning. This single adjustment could make all the difference in setting your body up for success come bedtime, she suggests.
In an Instagram post, the TV doctor recommends taking a moment to step outside in the morning and "get some daylight into your eyes". She says doing so could help prime your body for bedtime - even if you've only just crawled out of it for the day, reports the Mirror.
She said: "That might mean drinking your morning coffee outside, stepping into the garden while the kettle boils or escaping outside while the kids are having breakfast."
The practising doctor stresses that bright sunshine isn't a requirement for this to be effective, adding: "It still counts if it's grey and cloudy. Just being outdoors and looking towards the open sky gives your brain a much stronger light signal than normal indoor lighting."
Why It Works
The former Gladiator explains that morning light signals to your brain that the day has begun. She said: "It helps set your circadian clock. This influences when melatonin, the sleep hormone, starts to rise later that evening and when you begin to feel sleepy."
As cortisol also follows a circadian rhythm, naturally peaking around waking and declining throughout the day, morning light helps reinforce that normal day-night pattern too. This habit may be even more important as the UK gets darker in the late autumn and winter months when the window of actual sunlight is quite limited.
Other Habits to Encourage Sleep
The NHS claims that many people experience difficulties with sleep at some stage in their lives, whether that's struggling to fall asleep or stay asleep. The health service said: "Making small changes to habits and routines that help you sleep can make a real difference."
This is commonly referred to as sleep hygiene and involves adopting a number of lifestyle adjustments that can improve sleep quality and reduce difficulty drifting off at night. The NHS suggests:
- Keep a regular sleep routine: Maintaining a consistent sleep schedule can make falling asleep considerably easier. Try to keep your routine as steady as possible, even on days when you're not working.
- Relax before bed: A calming bedtime routine can help prepare you for sleep. Try to avoid using phones, tablets or computers for an hour before bed. The blue light emitted from screens can make it more difficult to fall asleep.
- Manage worries and stress: Worry, stress and anxiety can make it harder to sleep. Talking to someone you trust or writing down your worries can help you manage them.
- Make your bedroom comfortable for sleep: You may find it easier to sleep in a room that is quiet, dark and cool. Try different things to find what works for you.
- Try not to force sleep: If you're lying awake and unable to sleep, don't force it. When you're comfortable and resting, you may find you fall asleep naturally.
- Get active to help you sleep better: Regular physical activity improves your body and mind. It can also help you sleep better too. Even small amounts of activity can make a difference, and you can build up gradually over time.
The health service adds that people should also be mindful of the food and drink they have close to bedtime. It says: "Eating large meals close to bedtime may make it harder to fall asleep." Tea, coffee and some soft drinks contain caffeine, which can make you feel more awake. Experts suggest a "warm milky drink or herbal tea" as an alternative.
