This Simple Sunlight Hack Could Be the Key to Waking Up Energized

Waking up groggy is more common than you might think. In fact, studies show that 65% of Americans rarely feel rested and refreshed in the morning. Poor sleep can stem from various factors, including late-night screen time, too much caffeine, and sleep disorders like insomnia. Fortunately, new research has uncovered a simple trick that could help you wake up feeling more energized.

In a crossover randomized controlled trial published in Building and Environment, researchers studied how different natural light exposure patterns affect sleepiness, alertness, and fatigue after waking. To do so, they followed 19 participants as they were exposed to three different waking conditions: natural light for 20 minutes before waking, gradual natural light from dawn until waking, and no natural light before waking.

"To improve awakening quality, it is important not only to avoid nighttime light pollution but also to consider the impact of natural light on awakening quality and to expose oneself to morning daylight at the appropriate time," the study authors said. 

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The study found that although both the 20-minute pre-wake exposure and the gradual dawn exposure provided a similar amount of light, the group exposed to light shortly before waking showed greater improvements in alertness and reductions in sleepiness.

"This study aimed to explore the effectiveness of controlling natural light using window equipment to improve awakening quality and to verify appropriate methods for introducing it into bedrooms," the study authors said. 

The researchers want individuals looking to better their sleep to know that although natural light before waking can positively impact the awakening quality, "excessive or premature exposure to natural light prior to waking tends to increase the frequency and duration of awakenings during sleep, potentially negatively impacting awakening quality." 

The study shows that timed natural light exposure before waking can be an effective strategy for better overall sleep, however, more research is needed. If you want to test the theory for yourself but don't have the funds for automatic blinds, sunlight clocks that slowly wake you up with artificial sunlight might be an option.