DO YOU often feel groggy in the morning, despite getting a full night’s sleep?
Scientists have shared a morning hack to shake away the when you wake up in the morning.
Researchers from Osaka Metropolitan University in said 20 minutes of sunlight may help you feel more alert.
But they didn’t suggest squeezing in a quick walk after rolling out of bed.
Instead, the study authors said being exposed to light 20 minutes before you wake up is key to eradicating .
Previous research shows exposure to artificial light before waking might reduce morning fatigue as it simulates a sunrise.
In fact, have become increasingly popular in recent years, as a gentle alternative to blaring phone alarms.
But the Japanese research team said these kinds of gadgets come with some drawbacks.
“Dawn simulation has been widely verified to be beneficial for the awakening quality,”; they wrote in a study published to the Building and Environment journal.
“However, using such artificial light requires the installation of dedicated devices, creating challenges for application in ordinary bedrooms where individuals conduct their daily lives.”;
They explained that dawn simulation devices like sunrise alarm clocks are typically “small light sources placed on a bedside table [...] usually at the eye level of the user”;.
“Any involuntary movement of the user, such as turning over or shifting positions in bed, may lead to fluctuations in light exposure during ,”; meaning people won’t always reap the benefits of gradual light exposure.
Instead, the researchers suggested letting natural light into the room to gradually wake you from your slumber and leave you feeling less tired.
In you live in a spot without streetlamps or other forms of , this could simply be achieved by leaving your curtains or blinds open during the night, scientists said.
Otherwise, they suggested installing devices like motorised curtains that block light at night and reopen at a set time each morning – not an option everyone would be able to afford.
Researchers put their theory to the test, writing: “Although relevant studies have shown that light control can help improve users’ quality of life, few studies have attempted to use natural light control to affect awakening quality.
“This study aimed to explore the effectiveness of natural light control in improving awakening quality by designing a controlled experiment.”;
They conducted what’s known as a crossover randomised controlled trial, which saw study participants exposed to multiple different sleep environments.
The authors recruited 19 university students aged between 20 and 30 years old, who said they tended to go to bed between 11pm and 1am on weekdays and waking between 7 and 9 am.
They asked participants to sleep in a university lab furnished like a bedroom. All windows were shaded except for one facing east, making it the only source of natural light.
The researchers installed curtains on the east-facing window, plus a motorised device that slowly opened the curtains at a specific time each morning.
They used this setup to create three scenarios for participants:
- Natural light exposure for 20 minutes before waking
- Natural light exposure from dawn until waking
- No natural light exposure at all
Researchers assessed people’s sleepiness, alertness, and fatigue after they woke up to each scenario.
Participants said they felt less sleepy when , compared to waking up in darkness.
But the timing of light exposure was key to reducing grogginess, researchers said.
They also measured participants’ sleepiness throughelectroencephalograms – which look at brain activity -finding that they were more alert after being exposed to natural light for 20 minutes before waking, compared the other two scenarios.
Exposure to natural light from dawn until waking may offer too much sunlight too soon, the team suggested.
“Natural light before waking can positively impact the awakening quality,”; they concluded.
“However, excessive or premature exposure to natural light prior to waking tends to increase the frequency and duration of awakenings during sleep, potentially negatively impacting awakening quality.”;
Due to the small number of participants, researchers said more studies were needed to confirm their results.
They also noted that participants didn’t have a “washout period”; between each scenario, which could have affected their sleep.
“To improve awakening quality, it is important not only to avoid nighttime light pollution but also to consider the impact of natural light on awakening quality and to expose oneself to morning daylight at the appropriate time,”; the study authors said.
