A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (1, 2, 3, 4, 5).

It can also cause weight gain and increase disease risk in both adults and children (5, 6, 7).

In contrast, good sleep can help you eat less, exercise better and be healthier (2, 8, 9, 10).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).

If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night

1. Increase Bright Light Exposure During The Day

Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).

It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep (14, 15).

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80% (20).

While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright-light device or bulbs.

SUMMARY:Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

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