Increase bright light exposure during the day Your body features a natural time-keeping clock referred to as your biological time (13, 14Trusted Source). It affects your brain, body, and hormones, helping you stay up and telling your body when it’s time to sleep (14Trusted Source, 15Trusted Source). Natural sunlight or bright light during the day helps keep your biological time healthy. This improves daytime energy, also as nighttime sleep quality and duration (16Trusted Source, 17Trusted Source, 18Trusted Source). In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to nod off by 83% (19Trusted Source). A similar study in older adults found that 2 hours of bright light exposure during the day increased the quantity of sleep by 2 hours and sleep efficiency by 80% (20Trusted Source). While most research involves people with severe sleep issues, daily light exposure will presumabl...