In Week 2, we focused on developing a bedtime routine to improve your sleep. In week 3, we'll work on things you can do earlier in the day to better your sleep.
While artificial light exposure at night can interfere with sleep, light exposure during the day can help improve sleep. Spending time outside in daylight, particularly in the morning, helps regulate your body's internal clock, or circadian rhythm.
In addition to morning daylight exposure, physical activity can also help you sleep better. The benefits of physical activity extend far beyond sleep—it also strengthens bones and muscles, improves mood and brain function, reduces risk of chronic diseases, and increases your chances of living longer.
In order to get the most benefit for sleep and overall health, we need at least 30 minutes of moderate-intensity activity at least 5 days each week. Moderate-intensity activities include brisk walking, light bicycling, and gardening. If you prefer more vigorous activity, like jogging or swimming laps, aim for at least 15 minutes, 5 days each week.
Keep in mind that you can break up your physical activity into smaller 10-15 minute chunks of time, rather than doing it all at once. You can also combine the benefits of physical activity with the benefits of daylight exposure by being physically active outdoors.
The two new goals for Week 3 are to:
- Spend at least 15 minutes outside in the morning daylight.
- Engage in at least 30 minutes of moderate activity or 15 minutes of vigorous activity at least 5 days of the week.