Wouldn’t it be nice to get a good nights sleep? Instead of increasing the quantity of sleep we get, studies have shown that what we really need in a increase in sleep quality.

The body takes cues from the outside world about when to sleep and when to be awake. Since most of us spend our days away from natural light, our body doesn’t know when it’s time to be awake. Sitting in an office all day we may think that we’re bathed in light, but artificial lighting doesn’t give the body the signals it needs that it’s time to be awake.

When you step outside on your way to work, or during lunch, take off your sunglasses and let the sunshine in! This will help your body know that it’s time to wake up. If you can, try to sit near a window and use as much natural lighting in your home or office as possible.

Artificial lighting doesn’t do much to keep us wide awake, but it does stop us from falling asleep. Our body needs darkness to produce melatonin, the hormone needed to make sleepy. Although you may think that falling asleep to your favorite TV show is relaxing, it’s actually inhibiting your sleep. To ensure proper melatonin production, keep a low watt light bulb in your bedside lamp, and avoid bright lights and backlit devices right before bed.

If your body is getting the right ques from the environment, you’ll find it easier to fall asleep, and stay asleep all night long.