Skip to content
NEW LOCATION! Saskatoon Now Open
NEW LOCATION! Saskatoon Now Open


How Natural Sunlight Exposure Can Improve Your Rest


In our quest for better sleep, we often overlook one of the most accessible and effective solutions: natural sunlight. Understanding the connection between daylight and sleep can revolutionize your rest and overall well-being. Let’s dive into how natural sunlight impacts your sleep and ways to harness its benefits for a better night’s rest.

The Science Behind Sunlight and Sleep

Our bodies follow a natural 24-hour cycle known as the circadian rhythm, which regulates sleep-wake patterns. This internal clock is influenced by environmental cues, primarily light. Natural sunlight plays a crucial role in synchronizing the circadian rhythm, signaling to our bodies when to be awake and when to prepare for sleep.

1. Regulating Melatonin Production Melatonin, often referred to as the sleep hormone, is produced by the pineal gland in response to darkness. Exposure to natural light, especially in the morning, helps regulate melatonin production. When you spend time in bright daylight, it suppresses melatonin, making you feel alert and awake. As the day progresses and natural light decreases, melatonin production increases, preparing your body for sleep.

2. Enhancing Mood and Reducing Stress Sunlight exposure boosts the production of serotonin, a hormone that enhances mood and helps you feel calm and focused. Higher serotonin levels during the day contribute to better sleep at night. Reduced stress and anxiety, often linked to higher serotonin levels, can also improve sleep quality.

3. Improving Sleep Efficiency Studies have shown that individuals exposed to natural light during the day tend to fall asleep faster and enjoy deeper, more restorative sleep. Natural light exposure helps regulate the timing, quality, and duration of sleep, leading to overall improved sleep efficiency.

Practical Tips for Sunlight Exposure

To maximize the sleep benefits of natural sunlight, incorporate these practices into your daily routine:

1. Morning Sunlight Exposure Start your day by spending time outdoors in natural sunlight. Aim for at least 20-30 minutes of exposure in the morning. This practice helps reset your circadian rhythm, making it easier to fall asleep at night.

2. Create a Bright Environment Keep your living and working spaces well-lit during the day. Open curtains and blinds to let in natural light. If possible, arrange your workspace near a window to benefit from daylight exposure.

3. Take Outdoor Breaks Incorporate short outdoor breaks throughout your day. Whether it’s a walk during lunch or a quick step outside, these breaks can help maintain your circadian rhythm and improve your overall well-being.

4. Limit Artificial Light at Night Minimize exposure to artificial light in the evening, especially blue light emitted by screens. Blue light can interfere with melatonin production, making it harder to fall asleep. Consider using dim, warm lighting in the evening to create a relaxing environment.


Embracing natural sunlight exposure can have a profound impact on your sleep quality. By understanding and leveraging the relationship between daylight and sleep, you can achieve a more restful and rejuvenating night’s rest. So, step outside, soak up the sun, and let nature work its magic on your sleep!

At Modern Mattress, we’re dedicated to helping you find innovative ways to improve your sleep. Read our blogs for more tips and insights on achieving the perfect night’s rest.