It’s now common knowledge that nighttime exposure to computer, tablet, and TV screens sabotages sleep —the light they emit simulates sunlight, thus suppressing sleep hormones. However, plenty of daytime sunlight is vital for good sleep. Most of us don’t get near enough.

Research shows the average person spends less than an hour a day outside.

For shift workers it’s even worse. Lack of exposure to sunlight inhibits production of melatonin, a hormone that puts us to sleep.

A Finnish rat study observed one group living under fluorescent lighting and another group exposed only to sunlight through windows every day. While both groups received the same duration of both light and darkness during the study, the rats exposed to sunlight produced significantly more melatonin.

It’s not that the artificial light was detrimental. It simply wasn’t strong enough — the sunlight was more than seven times brighter than the fluorescent light. This is what boosted melatonin production. Researchers assert variation of light throughout the day, from dawn to dusk, also supports healthy melatonin production.

During a sunny day, lux levels (which measure the intensity of light) reach 50,000. […]