Page 6 - Fitness Guide - 25 Hacks to Get Your Sleep Back

1 Starting the morning!

Getting exposed to an outdoor light right
after waking up and during the day is

crucial for good quality sleep! The light is a
primary signal that guides all biological

programs in the body. Your circadian
rhythm is set by light exposure during the

day and darkness during the night. (10,
11) When the suprachiasmatic nuclei

(SCN), which is the master clock in the
brain, receives that early morning light, it

“tells” the whole body on the cellular level
what time of the day it is. The outdoor

light is important to get that morning
cortisol spike and to shut down the

melatonin production in the pineal gland

properly. During the day, light intensities
outside can reach illuminances up to

100,000 lux in direct sunlight and 25,000
lux in full daylight. Light intensities in a

standard office are considerably lower
and produce ~500 lux, which leads many

people to a state of "light deficiency."
Make sure to spend 20-30

minutes outdoors in the morning
and as much as possible (at least

another 30 minutes during the
day). Blue-light emitter gadgets

can be useful during winter when
it's harder to get outdoors and

there are fewer natural light
hours during the day.

25 hacks to achieve better sleep quality Page| 3