Sleep Better at Night by Increasing Daylight
We already know that a good night’s sleep depends a lot on your circadian rhythm. Experts say it is beneficial to be exposed to a lot of light throughout the day to achieve this rhythm.
Just as blue light is bad for your sleep patterns at night , light during the day can actually help you sleep better. Harvard Health Publications explicitly suggests exposing yourself to bright light during the day as it “will increase your ability to sleep at night.”
This is supported by a number of studies on circadian rhythm. In one study, researchers compared the sleep quality of 27 people who worked in a windowless environment with 22 workers who were significantly more exposed to daylight. They reported:
Workers working in a windowless environment reported lower scores than their peers on two SF-36 dimensions – role limitation due to physical problems and vitality, and lower overall sleep quality on the global PSQI [Pittsburgh Sleep Quality Index ] and the sleep disorder component PSQI. Compared to the windowless group, workers with windows in the workplace had more light during the work week, tended to be more physically active and sleep longer, according to actigraphy.
It was enough for them to conclude that the office environment should have more daylight so that workers can sleep better. This is just one small study, but experts seem to agree : sunlight affects your circadian rhythm, and it has a lot to do with the quality of your sleep.
To improve sleep, consider taking regular outdoor breaks throughout the day, especially if your office lacks natural light. Check out the full study below for more details.
Effects of Windows and Daylight on the General Health and Sleep of Office Workers: A Case-Control Pilot Study | Journal of Clinical Sleep Medicine via Forbes