What do lengthening daylight hours mean for your sleep?
BY Max Kirsten
15th Feb 2024 Wellbeing
2 min read
The
lengthening of daylight hours, leading to lighter nights, can have several
benefits for our sleep and overall wellbeing, as Max Kirsten, Resident Sleep Expert for Panda London explains
Regulation of circadian rhythm
Exposure to natural light during the
day helps regulate our circadian rhythm, the internal clock that regulates our
sleep-wake cycle. When we are exposed to daylight, particularly in the morning,
it signals to our bodies that it's time to be awake and alert.
"When we are exposed to daylight in the morning, it signals to our bodies to be awake and alert"
As the nights
get lighter, it becomes easier for our bodies to synchronise with the natural
day-night cycle, promoting better sleep patterns. This can lead to more
consistent sleep schedules and improved overall sleep quality.
Improved mood and energy levels
Exposure to natural light in the day can improve our mood and sleep-wake cycle. Credit: Dominic Sansotta
Daylight exposure has been linked to
improved mood and increased energy levels. As the nights get lighter, people
tend to spend more time outdoors and engage in activities during daylight
hours.
This exposure to natural light can boost mood and energy levels, making
it easier to maintain a healthy sleep-wake cycle and feel more alert during the
day.
Increased melatonin production
Melatonin is a hormone that helps
regulate sleep-wake cycles. Exposure to natural light during the day,
especially in the morning, suppresses melatonin production, keeping us alert
and awake. Conversely, as the day transitions into night and natural light
diminishes, our bodies start to produce more melatonin, signalling that it's
time to wind down and prepare for sleep.
"A natural increase in melatonin production during lighter nights makes it easier to fall asleep"
Lighter nights can help facilitate
this natural increase in melatonin production, making it easier for us to fall
asleep and achieve better quality sleep.
Enhanced vitamin D production
Higher vitamin D levels from sunlight can lead to better sleep and wellbeing. Credit: Matthew Moloney
Sunlight is a primary source of vitamin
D, which plays a crucial role in various bodily functions, including sleep
regulation. Adequate vitamin D levels have been associated with better sleep
quality and overall wellbeing.
Lighter nights provide more opportunities for
outdoor activities and sun exposure, which can contribute to optimal vitamin D
levels and, consequently, better sleep.
Reduced Seasonal Affective Disorder (SAD) symptoms
Seasonal Affective
Disorder is a type of depression that typically occurs during the fall and
winter months when daylight hours are shorter. Light therapy, which involves
exposure to artificial light that mimics natural sunlight, is a common
treatment for SAD.
Lighter nights during the spring and summer months can help
alleviate symptoms of SAD by providing more natural sunlight exposure, which
can improve mood and overall mental health.
"Lighter nights can help alleviate symptoms of SAD, improving mood and mental health"
Overall,
lighter nights can positively impact our sleep and daytime routines by helping
regulate our circadian rhythm, promoting the production of sleep-promoting
hormones like melatonin, boosting mood and energy levels, enhancing vitamin D
production, and reducing symptoms of seasonal affective disorder.
However, it's
essential to maintain a balanced approach to light exposure, ensuring adequate
exposure during the day while minimising exposure to artificial light,
particularly blue light, in the evening to promote optimal sleep quality.
Banner photo: Katrin Bolovtsova
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