To sleep well at night, you must do this in the morning.

A study has found that getting some sunlight in the morning can improve the quality of your sleep that night.

 

Researchers at the University of Southern Mississippi conducted a study on the relationship between sunlight exposure and sleep quality among 103 adults aged 18 to 80 living in the United States. Participants completed a daily survey for 70 days, asking about their sunlight exposure and sleep quality. The survey included information on the amount of time spent outdoors in direct sunlight and the time of day (morning, midday, and afternoon) when they experienced sunlight exposure. Sleep quality was assessed using the Pittsburgh Sleep Quality Index, which assessed various aspects of sleep, including total sleep time, time it took to fall asleep, and subjective sleep quality.

Research results, People who got sunlight in the morning were found to have better quality sleep that night than those who didn't. They fell asleep faster, slept longer, woke up fewer times during the night, and had higher sleep efficiency (the amount of time spent actually asleep out of the time they were lying down).

 

The amount of sunlight exposure per day had no significant effect on sleep quality. The team explained that the timing of sunlight exposure, not the total amount of sunlight exposure, played a significant role in improving sleep quality.

The research team said, “The act of exposing oneself to sunlight in the morning can improve sleep by helping to synchronize the body’s internal clock, the circadian rhythm, which regulates the sleep-wake cycle.”

 

Meanwhile, changing your lifestyle habits is also a way to get a good night's sleep.

Avoid using your smartphone before bed and napping during the day. Even in a dark room, constantly looking at your smartphone screen exposes your eyes to endless blue light, disrupting sleep.

 

Blue light suppresses the secretion of melatonin, the sleep-inducing hormone. Avoiding naps during the day also helps you sleep deeply at night. If you're feeling particularly tired, consider taking a short nap of 15 to 30 minutes.

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Getting some sunlight in the morning will help you sleep better.

They say that using cell phones is really bad.

We always go to bed together

 

I think this is the first thing that needs to be fixed.