---
title: "How Morning Sunlight Can Boost Your Sleep Quality"
date: 2024-11-09
categories: ["Recovery & sleep"]
url: https://www.semiprocycling.com/digest/how-morning-sunlight-can-boost-your-sleep-quality
author: Damian Ruse (SEMIPRO Cycling)
---
# How Morning Sunlight Can Boost Your Sleep Quality

![](https://www.semiprocycling.com/digest/images/9d5eac84a197835376eeca77.webp)

A recent study on 17 pro footballers explored how light exposure affects sleep quality. They tracked light exposure and assessed sleep using actigraphy and sleep questionnaires.

Key findings:

- **More morning light** (within 2 hours of waking) led to longer sleep duration.
- **Daytime light** (morning to 6pm) improved perceived sleep quality.
- **Evening light** (within 2 hours before bed) worsened sleep scores.

For cyclists, this means getting morning sunlight could boost sleep quality, while reducing evening light exposure might help as well.

For more details, refer to the study: [https://pubmed.ncbi.nlm.nih.go...](https://pubmed.ncbi.nlm.nih.gov/39219616/)

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## On my mind

There’s no such thing as later.

This is the number one piece of life advice I give my daughter:

“If it takes less than two minutes, just do it now.”—From David Allen’s *Getting Things Done (GTD)*

But it applies in a broader sense as well. Life is filled with “laters”—promises to find time for family, health, freedom, and joy. But the harsh truth is, *later* often means *never*. Time passes, and by the time we feel ready, those opportunities may be gone. Kids grow up, health fades, and freedom doesn’t magically appear. If you don’t start doing bike things you want *now*, you may end up with regret.

Damian