Episode 5

The Bright Side of Light: Morning Light Starts Your Day Right

Could the key to falling asleep fast, getting a great night of sleep, and waking up feeling refreshed and energized be as easy as flicking a switch?

When the alerting signal of bright light is presented earlier in the day, especially shortly after waking, you can achieve all kinds of daytime AND night time benefit, from improved alertness and responsiveness, better mood regulation and happier mood AND better night sleep - all just from the TIMING of light

When you wake up in the mornings, at some point within the first 30 minutes, give your body BRIGHT light - 5,000-10,000 lux (think bright mid-morning sky) for at least 15-20 minutes, and the longer the better

In addition to improving daytime alertness and morning arousal, reinforcing your internal clock and making it easier to get up at the same time the next day, morning bright light:

Helps you fall asleep fast, get better quality sleep

Helps you to better self-regulate, including better unconscious control over physical discomfort and pain as well as better control of your emotions

Helps you have a better mood, including fewer negative feelings, less irritability, and improved positive feelings

Improves your thinking and reaction time (think about all the decisions you have to make in a day, and importance in reaction time when it comes to driving!)

These benefits of light have been demonstrated in every population studied to date, from children, to teenagers, to severely intellectually impaired and demented institutionalized, to everyday office workers, Olympic athletes, and just regular healthy people in between.

You will wake better and sleep better with morning bright light!