Morning walk may help you sleep through the night

Experts say brief exposure to morning sunlight — about five to fifteen minutes soon after waking — can help regulate the body's sleep-wake cycle, and Banner Health recommends natural light within 30 to 60 minutes of waking.

A short burst of morning sunlight appears linked to better nighttime sleep, according to the article and several sleep experts. The piece describes a simple daily habit: a five- to fifteen-minute walk in natural light soon after waking. Sleep clinicians and therapists cited in the article say regular morning light helps set the body's internal clock, which can improve the ability to fall asleep and stay asleep. The article also notes research connecting consistent sleep duration with longer life expectancy. Key facts: - The article highlights a routine of five to fifteen minutes in morning natural light as a way to influence the sleep-wake cycle. - Sleep clinicians quoted say waking at a regular time and getting morning light helps reset the brain’s master clock (the suprachiasmatic nucleus). - Banner Health is cited as recommending 5 to 15 minutes of natural light within 30 to 60 minutes of waking. - The article reports that meal timing can also act as a biological time cue and that heavy late meals may shift the internal clock, according to a sleep clinician. - Research mentioned in the article suggests regularly getting about seven hours of sleep on a consistent schedule has been associated with longer lifespan. Summary: Brief morning exposure to natural light is presented as a factor that can support circadian regulation and make falling and staying asleep easier. The article combines expert commentary and related research on sleep timing and longevity. Undetermined at this time.