Sunlight and Better Sleep: Why More Sun Means Better Zzz’s

As the days get longer and sunnier, many of us feel naturally more energised- but did you know those extra rays could also help you sleep better?

That’s right. Sunlight doesn’t just lift your mood, it plays a huge role in regulating your internal body clock, also known as your circadian rhythm. And when your body clock is working properly, your sleep improves too.

Let’s explore how sunlight helps you sleep (and how to make the most of it).

Sunlight = Natural Sleep Regulator

Your body runs on a 24-hour cycle that tells you when to feel sleepy and when to wake up. This rhythm is heavily influenced by natural light exposure - especially in the morning.

Morning sunlight helps:

     •       Reset your internal clock so you feel more awake during the day

     •       Trigger melatonin production later in the evening (that’s your sleepy hormone)

     •       Boost serotonin, which supports a good mood and healthy sleep patterns

In short: bright light in the morning sets you up for better rest at night.

The Best Time to Get Sunlight?

Within the first hour of waking up step outside, even just for 5-10 minutes. You don’t need full sun either; a bright, cloudy day still works.

Stand near a window if you can’t go out, but outside light is 100x brighter than indoor lighting, so it’s worth stepping into the garden or taking a short walk.

Light at the Wrong Time? That’s the Problem

While early sun is great, too much light at night (especially blue light from screens) can delay melatonin release and make it harder to fall asleep.

Try to:

     •       Limit screen time 1–2 hours before bed

     •       Use dim, warm lighting in the evening

     •       Avoid bright overhead lights late at night

Bring It Back to Bed

Good light habits need to be paired with the right sleep setup. If you’re waking up with the sun, make sure your sleep is actually refreshing.

     •       Choose cooling pillows that regulate temperature (like these Seriously Comfortable Cooling Pillows) if you are sleeping hot

     •       Stick to a sleep routine - your body loves consistency!

Sunlight + Sleep = The Dream Team

As summer rolls in, don’t just enjoy the sunshine - use it to your advantage. A simple dose of morning light could be the secret to better nights.

So go ahead…step into the sun, soak up the goodness, and let your sleep thrive

Pillow World Tip:

Pair your new light habits with a pillow designed to support deep, comfortable rest. Shop our breathable, cooling, or anti-stress pillows and give your sleep the upgrade it deserves.