Brighter mornings are on the horizon – with the nation set to experience the earliest sunrise of the year this week. 

Thursday (February 23) will mark the first pre-7am sunrise in the capital since September 29 last year.

According to the experts at Silentnight, brighter mornings and evenings as springtime dawns will actually improve Brits’ quality of sleep rather than hinder it. 

That’s because an increase in natural light can help our bodies feel more alert when we wake up in the morning and extra sleepy when the sun goes down at night. 

Silentnight Sleep Expert Hannah Shore said: “Many people may not realise it but seasonal changes can impact our sleeping patterns and moods.

“Luckily for Brits from this week, the earlier sunrise will help improve sleeping patterns, thanks to the increase in natural daylight it brings.  

“Sleep cycles are regulated by our internal 24-hour body clock, or circadian rhythm, determining when we feel ready for sleep in the evening, as well as when we are ready to wake in the morning. 

“Light has a role to play in regulating this cycle, as when we are exposed to natural or artificial light, it triggers a cluster of nerve cells in our brain which process these light signals and helps our brain determine when its day or night, helping us wake up and fall asleep naturally.

“Not all light has the same effect, we need bright light in the mornings to help set our circadian rhythm.

“Natural light has much higher lux levels compared to artificial light, hence why the brighter mornings are better for helping you wake and regulating sleep.

“Light can also impact hormones, with morning light promoting the release of cortisol which promotes energy and can help you feel more alert.

“As natural light fades away, your body releases melatonin - a hormone that promotes drowsiness – which explains why waking up may be more difficult on dark winter mornings.”

To help Brits get regulate their sleep under cycle as the seasons start to change, Silentnight’s Sleep Expert Hannah has shared some simple tips to follow.

KNOW WHAT LIGHT IS RIGHT

Increase your daily exposure to light, especially at the start of your day. Morning light can stop the production of melatonin, leaving you feeling refreshed for the day ahead.

However, you should also consider limiting your exposure to light in the evening, despite the brighter nights. Bright night-time light will reduce the production of melatonin, yet in the evening we need access to this sleep hormone to secure a good-quality snooze.

GIVE YOUR SLEEP ENVIRONMENT SOME MUCH-NEEDED TLC

High-quality sleep can also be gained by regulating the temperature, light and comfort levels to create the optimum sleep environment. 

Our core body temperature needs to drop by one to two degrees to achieve good sleep. To help keep cool as warmer weather is on the horizon, Silentnight’s eco range of mattresses use breathable fibres to keep cool during the night.

Comfort is also key, as everyone will struggle to sleep if they don’t feel comfortable. Whether means upgrading to new pillows or finding a much-needed replacement for your mattress, your quality of sleep will improve as a result.

BE GUIDED BY THE LIGHT

Maintaining a consistent sleep and wake time throughout the week will help your body realise when it’s time to sleep, even if it’s tempting to stay up late on the weekends. 

While everyone has a preferred method of securing a better sleep, consistency is key. Figure out what works for your sleep schedule and stick to it.

MAKE LIFESTYLE CHOICES TO HELP YOUR SLEEP

Securing a good night’s sleep isn’t just about the hour before we fall asleep – the things that you do throughout the day can impact your quality of sleep.

If you’re a morning person, you may be able to squeeze in a walk in the daylight before starting work. Getting exposure to bright morning light helps regulate circadian rhythm so that we’re ready to take on the day.

Similarly, exercising for 30 minutes during the day can help you sleep better, although you should avoid high-intensity exercise in the few hours before bed as this can raise your core body temperature.

Eating a healthy balanced diet and avoiding caffeine and alcohol can also improve the quality of your sleep.