Morning Light: Reset Your Body Clock for Deeper Sleep
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Morning Light: Reset Your Body Clock for Deeper Sleep
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Morning sunlight is the strongest signal for your brain's sleep clock. Sleep expert Nora Quinn explains why ten minutes of bright light in the first hour after waking sets up tonight's melatonin, and the evening dimming habit that completes the picture.
- Bright morning light sets the brain's master clock and starts a 14 to 16 hour melatonin timer
- Indoor light is too dim; get outside 10 to 15 minutes within an hour of waking
- Dark months: a 10,000 lux light therapy lamp works as a stand-in
- Evening contrast: dim the house an hour or two before bed so light doesn't delay sleepiness
- Most people notice a shift in three to four days
Disclaimer: The content of this podcast is for general educational and entertainment purposes only and is not medical advice. Please consult a qualified health professional with any questions about a medical condition.