A doctor has revealed the one thing you should do every day to help you get better sleep.
Dr Poonam Desai, from the US, said exposing yourself to the sun for just 20 minutes a day can help you nod off faster.
“If you’re struggling to sleep at night, here’s one thing I do to fall asleep faster,” she said in her Instagram video.
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“I routinely expose myself to sunlight in the morning to help me sleep better.
“Sunlight exposure can help us regulate our sleep hormone melatonin thus helping us regulate our circadian rhythm so I try to get outside for at least 20 minutes before 10am.”
Dr Desai said she would use any excuse to just spend some time outdoors each day.
“It could be something as simple as drinking my morning coffee outside, doing my workout outside or taking my morning phone call outside,” she said.
“And the best thing is, it’s free.”
She warned: “Remember not to directly look at the sun – that can damage your eyes!”
According to Victoria’s Royal Women’s Hospital, melatonin is a hormone produced in the pineal gland, from the chemical melanin.
Melanin is produced in the skin through sun exposure, which helps with inducing sleep.
South Australia Health recommends getting exposure to bright sunlight shortly after sunrise, between 6am and 9am.
On a clear sunny day, exposure for 20 minutes may be sufficient but generally aim for 30 to 60 minutes.
Schedule some form of morning exercise such as walking the dog or gardening outside in the sunshine.
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