Nature Podcast Audio long read: How to get the best night’s sleep — what the science says
Oct 24, 2025
Explore the booming sleep-aid market and why trendy hacks might be ineffective. Learn about the body's circadian clocks and how modern life disrupts natural rhythms. Gain insights into the importance of bright days and dark nights for sleep quality. Discover how meal timing impacts sleep and metabolism, with expert tips on optimal eating practices. Understand the role of light exposure in syncing sleep, and why individual differences can affect sleep health. Finally, get practical recommendations for creating healthier habits.
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Bodywide Clocks Need Daily Calibration
- Circadian clocks throughout the body need regular calibration from sunlight, routines and cues to function well.
- Disruption from modern life reduces cognition and raises long-term disease risks.
Prioritise Bright Days, Dark Nights
- Get bright daylight exposure and reduce evening light to strengthen circadian signals and melatonin release.
- Spend time outside during the day to boost alertness and support night-time sleep.
Blue-Rich Daylight Drives The Clock
- The circadian system needs very bright, blue-rich daytime light to synchronise rhythms and support melatonin at night.
- Even moderate indoor lighting or screens at night can suppress melatonin and shift rhythms.