“I’m a night owl”

Written By Brenda Sanchez

Is something many people say without much thought. When I ask, what is it that keeps you up at night?—the answers are usually the same: it’s the only quiet time, I’m more productive, I catch up. Sometimes the explanation comes with a very long to-do list.

And I often wonder—is the cost of accomplishing tasks during sleep hours too high a price to pay? The cognitive fog, emotional reactivity, fatigue. Overtime, poor sleep quality can lead to weight gain, weakened immune function, medical problems, chronic fatigue, and pain.

Now let’s not kid ourselves—not all insomnia is the same. In women, insomnia is often linked to hormonal transition periods—puberty, pregnancy, and menopause—while in men it is more commonly tied to lifestyle factors, medical conditions, and psychiatric disorders.

Sleep problems are incredibly common in depression, anxiety, trauma, ADHD, and other mental health conditions.

ADHD can keep us wrapping things up at the last minute, late into the night or early morning.
Anxiety keeps us awake imagining everything that could go wrong.
Depression pulls us into the past, replaying pain, as if it didn’t hurt enough the first time around.

So the real question becomes: if there are things we can control, why wouldn’t we start there—when science repeatedly shows we are designed to sleep and restore at night?

By nature, sleep is regulated through a connected system of light, the eyes, the brain, and hormones. Light enters the eyes and is detected by specialized cells that help the brain tell time. These cells send signals to the brain’s master clock, which then communicates with the pineal gland. When it’s dark, the pineal gland releases melatonin, the hormone that supports sleep. As darkness continues, melatonin rises and sleepiness follows. Light at night—especially bright or blue light—blocks this process. This clock also communicates with the pituitary gland, which regulates hormones involved in alertness, stress, repair, metabolism, and immune function. Morning light supports hormones that help us feel awake and focused. Darkness at night allows the body to shift into rest, recovery, and healing. So, why not take charge of your sleep habits today?

Better Sleep Guide: Light, Your Brain, and Strategies for Insomnia

Your Body's Sleep System: A Simple Overview–Your body has a 24-hour internal clock that controls when you feel awake or sleepy. This clock uses sunlight as its main signal to stay in sync with day and night. When this system works well, you sleep better and feel more energetic.[1]

How Light Controls Your Sleep Hormones

  1. Light enters your eyes → Special cells in your eyes detect light (especially blue light from sunlight)

  2. Signal goes to your brain's "master clock" → A tiny area called the suprachiasmatic nucleus receives the light signal

  3. Your master clock talks to the pineal gland → This small gland deep in your brain makes melatonin, your "sleep hormone"

  4. Melatonin is released at night → When it's dark, melatonin rises and makes you sleepy. Light blocks this process.

The Pituitary Gland: Your Body's Hormone Control Center—Your pituitary gland is a pea-sized gland at the base of your brain. It's often called the "master gland" because it controls many other hormones in your body. Light and your circadian rhythm directly affect how this gland works.[4][5][6]

Key hormones the pituitary releases that are affected by light and sleep:

  • Growth hormone (GH): Released mainly during deep sleep at night. This hormone repairs your body, builds muscle, and helps you recover. Poor sleep = less growth hormone = slower healing and recovery.[7][8]

  • Cortisol (stress hormone): Morning light triggers a surge of cortisol that wakes you up and gives you energy. This "cortisol awakening response" is about 50% higher with bright morning light exposure. Cortisol naturally drops at night to allow sleep.[9][10][11]

  • Prolactin: Rises during sleep and peaks in the early morning hours. Important for immune function and feeling rested.[7][8]

  • Thyroid-stimulating hormone (TSH): Follows a daily rhythm, peaking at night. Affects your metabolism and energy levels.[7]

The Power of Morning Sunlight—Getting bright light in the morning is one of the most powerful things you can do for better sleep:[14][15]

Aim for 30-60 minutes outdoors before 10 a.m.

  • Morning light shifts your internal clock earlier, so you feel sleepy at an appropriate bedtime

  • It boosts your morning cortisol (good!), making you more alert during the day

  • Even cloudy days provide more light than indoor lighting

Evening Light: The Sleep Disruptor—Blue light from screens and bright lights at night suppresses melatonin and confuses your pituitary gland:[16][4][17]

Dim lights 2-3 hours before bed

  • Avoid screens (phones, tablets, computers) before sleep

  • Use warm, dim lighting in the evening

  • Keep your bedroom completely dark

Strategies for Insomnia—The 20-Minute Rule:[18][19] If you can't fall asleep within about 20 minutes:

  1. Get out of bed

  2. Do a quiet activity in dim light (reading a book, gentle stretching, deep breathing)

  3. Return to bed only when sleepy

  4. Repeat as needed

The Most Important Rule—Wake Up at the Same Time Every Day[18][20]. Even if you slept poorly, get up at your set time. This:

  • Anchors your internal clock

  • Builds sleep pressure for the next night

  • Helps your pituitary hormones find their natural rhythm

Grounding (Earthing)—Walking barefoot on grass, soil, or sand may help normalize cortisol rhythms and improve sleep quality. While research is still developing, it's a low-risk practice that many find relaxing.[21][22]

Your Daily Plan

  • Morning: Wake at the same time → Get outside for 30-60 minutes of bright light → Consider walking barefoot on grass

  • Daytime: Stay active → Avoid napping → Spend time outdoors

  • Evening: Dim lights 2-3 hours before bed → Avoid screens → Relaxing activities only

  • Bedtime: Go to bed only when sleepy → Keep bedroom dark, cool, quiet → If awake 20 minutes, get up and do something calm

References

  1. Circadian Rhythms and Disorders of the Timing of Sleep. Meyer N, Harvey AG, Lockley SW, Dijk DJ. Lancet (London, England). 2022;400(10357):1061-1078. doi:10.1016/S0140-6736(22)00877-7.

  2. Sleep Physiology, Pathophysiology, and Sleep Hygiene. Baranwal N, Yu PK, Siegel NS. Progress in Cardiovascular Diseases. 2023 Mar-Apr;77:59-69. doi:10.1016/j.pcad.2023.02.005.

  3. Sleep and Circadian Rhythms: Pillars of Health-a Keystone Symposia Report. Cable J, Schernhammer E, Hanlon EC, et al. Annals of the New York Academy of Sciences. 2021;1506(1):18-34. doi:10.1111/nyas.14661.

  4. Role of Circadian Health in Cardiometabolic Health and Disease Risk: A Scientific Statement From the American Heart Association. Knutson KL, Dixon DD, Grandner MA, et al. Circulation. 2025;. doi:10.1161/CIR.0000000000001388.

  5. Melanopsin and Inner Retinal Photoreception. Bailes HJ, Lucas RJ. Cellular and Molecular Life Sciences : CMLS. 2010;67(1):99-111. doi:10.1007/s00018-009-0155-7.

  6. Diversity of Intrinsically Photosensitive Retinal Ganglion Cells: Circuits and Functions. Aranda ML, Schmidt TM. Cellular and Molecular Life Sciences : CMLS. 2021;78(3):889-907. doi:10.1007/s00018-020-03641-5.

  7. Intrinsically Photosensitive Retinal Ganglion Cells of the Human Retina. Mure LS. Frontiers in Neurology. 2021;12:636330. doi:10.3389/fneur.2021.636330.

  8. Melatonin in Humans. Brzezinski A. The New England Journal of Medicine. 1997;336(3):186-95. doi:10.1056/NEJM199701163360306.

  9. The Spectral Sensitivity of Human Circadian Phase Resetting and Melatonin Suppression to Light Changes Dynamically With Light Duration. St Hilaire MA, Ámundadóttir ML, Rahman SA, et al. Proceedings of the National Academy of Sciences of the United States of America. 2022;119(51):e2205301119. doi:10.1073/pnas.2205301119.

  10. Melatonin Suppression Is Exquisitely Sensitive to Light and Primarily Driven by Melanopsin in Humans. Prayag AS, Najjar RP, Gronfier C. Journal of Pineal Research. 2019;66(4):e12562. doi:10.1111/jpi.12562.

  11. Circadian Mechanisms in Medicine. Allada R, Bass J. The New England Journal of Medicine. 2021;384(6):550-561. doi:10.1056/NEJMra1802337.

  12. Melatonin Suppression by Light in Euthymic Bipolar and Unipolar Patients. John I. Nurnberger Jr, MD, PhD, Sherril Adkins, RN, Debomoy K. Lahiri, PhD, et al. JAMA Psychiatry. 2000. doi:10-1001/pubs.Arch Gen Psychiatry-ISSN-0003-990x-57-6-yoa8198.

  13. Mechanisms Regulating Melatonin Synthesis in the Mammalian Pineal Organ. Schomerus C, Korf HW. Annals of the New York Academy of Sciences. 2005;1057:372-83. doi:10.1196/annals.1356.028.

  14. Exposure to Room Light Before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Gooley JJ, Chamberlain K, Smith KA, et al. The Journal of Clinical Endocrinology and Metabolism. 2011;96(3):E463-72. doi:10.1210/jc.2010-2098.

  15. Protecting the Melatonin Rhythm Through Circadian Healthy Light Exposure. Bonmati-Carrion MA, Arguelles-Prieto R, Martinez-Madrid MJ, et al. International Journal of Molecular Sciences. 2014;15(12):23448-500. doi:10.3390/ijms151223448.

  16. Home Lighting, Blue-Light Filtering, and Their Effects on Melatonin Suppression. Terán E, Yee-Rendon CM, Sosa-Arámbula HJ, De La Herrán-Arita AK, Woods RL. Scientific Reports. 2026;:10.1038/s41598-025-29882-7. doi:10.1038/s41598-025-29882-7.

  17. The Role of Sunlight in Sleep Regulation: Analysis of Morning, Evening and Late Exposure. de Menezes-Júnior LAA, Sabião TDS, Carraro JCC, Machado-Coelho GLL, Meireles AL. BMC Public Health. 2025;25(1):3362. doi:10.1186/s12889-025-24618-8.

  18. Recommendations for Daytime, Evening, and Nighttime Indoor Light Exposure to Best Support Physiology, Sleep, and Wakefulness in Healthy Adults. Brown TM, Brainard GC, Cajochen C, et al. PLoS Biology. 2022;20(3):e3001571. doi:10.1371/journal.pbio.3001571.

  19. Understanding and Managing Disordered Sleep in People With HIV. Sukumaran L, Scheuermaier K, Sabin CA, et al. The Lancet. HIV. 2025;12(12):e883-e893. doi:10.1016/S2352-3018(25)00221-8.

  20. Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing). Sinatra ST, Oschman JL, Chevalier G, Sinatra D. Alternative Therapies in Health and Medicine. 2017;23(5):8-16.

  21. Can Electrons Act as Antioxidants? A Review and Commentary. Oschman JL. Journal of Alternative and Complementary Medicine (New York, N.Y.). 2007;13(9):955-67. doi:10.1089/acm.2007.7048.

  22. The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress. Ghaly M, Teplitz D. Journal of Alternative and Complementary Medicine (New York, N.Y.). 2004;10(5):767-76. doi:10.1089/acm.2004.10.767.

  23. Health Effects of Alkaline Diet and Water, Reduction of Digestive-Tract Bacterial Load, and Earthing. Mousa HA. Alternative Therapies in Health and Medicine. 2016;22 Suppl 1:24-33.

Brenda Sanchez
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