How to Harness Daylight and Darkness to Sleep Like a Pro When You Work from Home

If you’re working from home, chances are you’ve noticed something odd about your sleep. Maybe you find yourself wide awake at midnight, or groggy well past your alarm. The culprit? Light — or rather, how you’re exposed to it during your day and night.

Light isn’t just about helping you see your screen or find your mug of tea. It’s a powerful regulator of your body’s internal clock, the circadian rhythm, which tells you when to be alert and when to wind down. But when your office is your living room (or bedroom), and your daylight comes mostly from a window or a screen, your natural rhythm can go a bit haywire.

Why Light Exposure Is a Big Deal for Sleep

Our bodies evolved over millennia syncing with the sun’s rising and setting. Morning light triggers cortisol, the hormone that wakes you up, while darkness cues melatonin, the sleepy hormone. This dance keeps your sleep-wake cycle ticking smoothly.

But working from home often means spending hours indoors, away from natural sunlight. Then, as evening rolls around, you’re still glued to your laptop or phone, bathing in blue light — the kind that tricks your brain into thinking it’s daytime. This can delay melatonin production, making it harder to fall asleep and reducing sleep quality.

In short, your brain gets mixed signals: it’s supposed to be bedtime, but your eyes say “keep going!” The result? Tossing and turning instead of drifting off.

Brighten Up Your Day (The Natural Way)

Here’s the good news: you can reset your internal clock by managing your light exposure thoughtfully.

• Get outside early: Even a brisk 15-minute walk in the morning can flood your system with natural light, boosting alertness and mood. It’s like a gentle caffeine-free wake-up call.

• Desk by the window: If possible, position your workspace near a window. Natural daylight helps regulate your circadian rhythm and can even improve focus.

• Open those curtains wide: Don’t underestimate the power of a sunny room. Let the light flood in, especially in the morning and early afternoon.

If you’re stuck with gloomy weather or short winter days, consider a light therapy lamp. These nifty gadgets mimic daylight and can help keep your energy levels and sleep cycle on track when the sun is playing hard to get.

Dim the Lights When the Day Ends

As the day winds down, it’s time to send your brain the opposite message: “Night’s here, time to relax.”

• Switch off bright overhead lights and opt for warm, dim lamps instead. It’s much easier on the eyes and signals your body to start producing melatonin.

• Blue light blockers: Screens emit blue light that suppresses melatonin. Use blue light blocking glasses or apps that reduce blue light on your devices after sunset. Your brain will thank you.

• Blackout curtains: Streetlights or early morning sun can sneak into your bedroom and disturb your sleep. Blackout curtains create a dark, cosy cave that’s perfect for deep sleep.

• Sunrise alarm clocks: These gradually brighten your room in the morning, gently nudging you awake without the jarring beep of a traditional alarm. They help your body transition naturally from sleep to wakefulness.

Make Light Your Ally, Not Your Enemy

The key is syncing your environment with your body’s natural rhythms. Embrace daylight during your work hours and dim the lights as bedtime approaches. It’s a simple but powerful way to improve sleep quality and feel more refreshed each day.

So next time you’re tempted to binge another episode or scroll through emails late into the night, remember: your sleep might just depend on the light you’re soaking up — or avoiding.

Bonus Tips for Remote Workers

• Take regular breaks outside: Step away from your desk every hour or so to get a quick dose of daylight and reset your eyes.

• Create a wind-down ritual: Dim the lights an hour before bed, put your devices away, and maybe read a book or meditate. Your brain will start associating these cues with sleep.

• Limit caffeine after midday: Caffeine can interfere with your ability to fall asleep, especially when combined with disrupted light exposure.

Over to You

How do you manage your light exposure during your work-from-home day? Have you tried any gadgets or tricks that helped your sleep? Join our Facebook community and share your tips — let’s help each other sleep better, naturally.

References

1. Harvard Health Publishing. "Blue light has a dark side." Harvard Medical School.

2. NHS.uk. "How to get to sleep."

3. Mattress Clarity "How Does Light Affect Sleep."