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A new study indicates that for the best quality sleep, you should enjoy light exposure in the morning.

Over the course of 70 days, 103 adults recorded their sunlight exposure and sleep quality.

Woman with arms in the air stretching on her bed with back to the camera as she wakes up from sleep

The study used a multilevel modeling approach to account for other factors that can impact sleep.

This indicates that our circadian rhythms are most heavily impacted by the timing of our light exposure.

This is a small study, and as a small study, there are limitations.

A man wakes up in bed and stretches after a good night’s sleep

Further research is needed to explore how morning sunlight, compared to total sunlight exposure, effects sleep.

But with shorter days setting in, should we be making the most of gloomy winter mornings?

Why is sunlight important for sleep?

A woman sitting outside drinking her morning coffee in the sun

Our circadian rhythms help control certain physical and mental behaviors, and they’re closely linked to light exposure.

When’s the best time to get sunlight for better sleep?

Early morning sunlight sets up your circadian rhythms.

A woman with long dark hair sits up in bed with her arms stretched in the air as sunlight streams in through her open curtains

It’s sort of like winding up an old watch first thing.

By getting sunlight in the morning, you’re running on the right time.

Here are some ways to make your mornings sunnier (and, consequently, your nights sleepier).

Hatch Restore 2 Sunrise Alarm Clock:

Enjoy your morning coffeeen plein airand supercharge your caffeine kick.

Here are some tips to follow for better sleep all-round:

A man sleeping with his arms stretched overhead with grey bedsheets and light shining in through blinds

Woman waking up and stretching in bed bathed in sunlight

A woman sat on bed wearing white vest and orange shorts with a glass of water in hand, looking out of window with wooden frame and plants outside.

A woman asleep at desk in front of laptop and yellow mug as she�s tired all the time

A woman sleeping on her front holding a small white alarm clock, with a Tom�s Guide Sleep Week 2025 label in the top right corner

A blonde woman wearing a blue t-shirt and pink eye mask on her forehead with messy bun sitting in bed as she stretches her arms overhead, waking up early to join the 5am club

The image shows a sleep deprived woman lying in bed and holding her hands over her eyes

A chocolate Easter egg in pink tin foil next to image of blonde woman in purple star patterned pyjamas struggling to sleep in bed with white sheets

Woman lying down on the bed and smiling feeling comfortable

A woman lying on her side sleeping with a handdrawn thought bubble over her head to show she�s thinking

A woman with dark brown hair lies on her side staring at the back of a white alarm clock that shows the time as 2.30am

A woman with short brown hair sitting on bed with white sheets with a glass of green Spirulina smoothie in hand

Fire TV interface on the Fire TV Stick 4K (2nd gen)

A person holding a Nintendo Switch 2 playing Mario Kart World

Left to right: Billy Magnussen, Osy Ikhile, Paul G. Raymond, Cristin Milioti, Milanka Brooks in Black Mirror season 7

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