More energy in everyday life & better sleep with this trick

Introduction

Here’s the number-one trick for having more energy during the day, falling asleep more easily at night and sleeping more deeply. You’ll also feel more alert during the day. You don’t need expensive supplements or elaborate biohacking tools.

Contents

1. Video: More energy during the day and better sleep with this trick
2. The right sunlight for more energy during the day
3. Catch the first rays of sun to feel more alert
4. How long should you spend in the sun?
5. Artificial light vs. sunlight
6. For better sleep, keep this in mind!

Video: More energy during the day and better sleep with this trick

1. The right sunlight for more energy during the day

There is a particular kind of sunlight that is much more valuable to our biological system than the rest of the sunlight we receive throughout the day.

This triggers the release of cortisol in the brain, which gives you more energy in the morning and throughout the day and helps you fall asleep more easily and sleep more deeply in the evening.

Cortisol is a stress hormone, but when released at the right time, it is a blessing for our bodies and wellbeing.

2. Catch the first rays of sun to feel more alert

So what can you do each day to get this boost in energy and better sleep? 

You need to catch the first rays of sunlight of the day. It doesn’t matter whether it’s clear, cloudy or raining.

I actually go up onto the roof of my house to do this.

When the sun is very low, I look directly at it. 

If the sun is already high in the sky, I look slightly to one side, because otherwise it would be painful and damaging to the eyes.

3. How long should you spend in the sun?

Just 3, 4 or 5 minutes can make you feel more alert straight away.

On a cloudy day, aim for 10 minutes.

If you can fit this routine into your life within the first hour after waking, that’s ideal.

It’s essential to take off your sunglasses and open the window. Sunglasses and a closed window prevent the necessary mechanisms in the eye from being triggered.

4. Artificial light vs. sunlight

If, like me, you get up two hours before sunrise every day, you obviously have to switch on artificial light. 

Try to switch on as much light as possible.

However, step outside briefly as soon as the sun comes up.

Why? Well, artificial light is NOT strong enough to trigger the necessary responses in the brain.

Only special artificial-light lamps with at least 10,000 lux are strong enough to activate the receptors in our eyes.

5. For better sleep, keep this in mind!

In the evening, the opposite applies: even dim light can disrupt your sleep rhythm. Any light described as “daylight” or as blue or white light makes it harder for you to sleep well. Poorer sleep, in turn, means less energy during the day, not more.

So, in the evening, avoid screens and especially bright lamps. 

Lights described as “warm” are ideal.