How you spend your day affects how you sleep at night. Two of the simplest daytime habits, getting outside in daylight and moving your body, both help set you up for a better night, even when aches are part of the picture.

Daylight sets your body clock

Light is the main signal your body clock uses to know what time of day it is. Morning light in particular helps your clock stay on track, so you feel more alert in the day and sleepier at night. Even on a cloudy day, outdoor light is many times brighter than indoor lighting, so time outside makes a real difference.

Movement in the day

A review of research found that regular physical activity was linked with better sleep quality. Even single sessions of activity were linked with small improvements in how quickly people fell asleep and how long they slept. The effects were modest, but they add up alongside other habits.

For aches, gentle movement through the day can also ease stiffness, so lying down at night feels more comfortable.

Easy ways to fit it in

You could try:

• A 10 to 15 minute walk outside in the morning.
• Having your morning drink by a window or outside.
• Taking calls or breaks outdoors when you can.
• Doing your VIDA video earlier in the day as well as in the evening.

On darker days

In winter, it can be harder to get daylight. Getting outside at lunchtime, when it’s brightest, or sitting near a window during the day can help.

Something to try this week

Spend 10 to 15 minutes outside within an hour or two of waking each day this week, even on cloudy days.

What to take away

• Daylight, especially in the morning, helps keep your body clock on track.
• Outdoor light is much brighter than indoor light, even on cloudy days.
• Regular movement is linked with better sleep quality.
• A short morning walk outside combines both.

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