If you’ve been struggling with sleep, have trouble falling asleep, waking up at 3am, or just feeling tired, no matter how long you’ve been in bed – your solution might not lie in a new pillow or supplement. It might lie in your daylight hours. Sleep isn’t something that starts at night. It starts the moment you wake up. The choices you make throughout the day shape your hormones, nervous system, and circadian rhythm – which all determine how easily you’ll fall and stay asleep. This becomes even more important if you’re managing PCOS, perimenopause, fatigue, or insulin resistance. Disrupted sleep isn’t just a symptom – it’s often a root cause that quietly disrupts your hormones, appetite, blood sugar, and mood. Let’s walk through five habits that fix your sleep and help you sleep better without needing to chase melatonin or nighttime teas.

1. Get 10-20 Minutes of Morning Sunlight (Before 9am)

Your body has a master clock, but it doesn’t know what time it is unless your eyes tell it. That’s where natural light comes in. Exposing your eyes to morning light resets your cortisol and melatonin rhythms: cortisol rises in the morning to energise you, and melatonin rises at night to help you sleep. Even on cloudy days, outdoor light is far brighter than indoor bulbs. Sunlight exposure boosts mood, energy, and helps anchor your circadian rhythm. It also plays a powerful role in regulating blood sugar and lowering inflammation – both essential for deep sleep.

Try this:

• Step outside within 30-60 minutes of waking
• No sunglasses or windows – direct light is best
• Combine with a walk for extra benefits (even 5-10 minutes is helpful)

This one habit alone can make falling asleep later dramatically easier – especially if you’re wired at night and sluggish in the morning.

2. Eat Your First Meal Within 90 Minutes of Waking

Delayed or skipped breakfasts confuse your circadian rhythm, keep cortisol elevated, and destabilise blood sugar for the rest of the day. When your body is running on caffeine and adrenaline instead of nutrients, it stays in “alert” mode. Eating stabilises your nervous system and signals safety: “You’re fed, you’re fine.” A protein-rich, fibre-filled breakfast also prevents the mid-morning crash, reduces 4pm cravings, and reduces that wired-but-tired feeling that shows up after dinner.

What to include:

• 20-30g protein: eggs, paneer, tofu, Greek yogurt, lentils and pulses
• Healthy fats: nuts, seeds, or ghee
• Fibre-rich carbs: vegetables or small servings of millet or oats

This stabilises insulin and supports your body in building a predictable rhythm of energy and rest, instead of chaotic highs and crashes. It’s one of the most effective habits that fix your sleep.

3. Move Your Body (Especially After Meals)

Movement during the day enhances sleep at night – but the type and timing matters. If you’re already under stress or experiencing fatigue, intense evening workouts can spike cortisol and delay sleep. Gentle, rhythmic movement during the day improves insulin sensitivity, reduces inflammation, lowers cortisol, and supports better melatonin release. One of the most overlooked habits that fix your sleep? Post-meal walks. Just 10 minutes of walking after lunch or dinner can help regulate blood sugar and prevent that sluggish, irritable feeling that often shows up before bed.

Best sleep-supportive options:

• A walk after lunch or dinner (10-15 minutes)
• Strength training 2-3 times per week (preferably before 6pm)
• Light stretching, mobility, or yoga in the evening to calm the nervous system

If you’re always wired at night, try pulling some of your energy expenditure earlier in the day. You may find you sleep deeper and wake up clearer.

4. Avoid Caffeine After 2pm (Even If You Think You’re Tolerant)

Caffeine has a half-life of 6-8 hours, which means your 4pm cup of chai might still be lingering in your system at midnight. You might fall asleep, but your sleep quality, particularly deep and REM sleep, can take a major hit. It blocks adenosine (the brain chemical that builds sleep pressure) and delays the rise of melatonin. And for women navigating hormone fluctuations (perimenopause, PCOS), your sensitivity to stimulants may be higher than you realise.

Try this instead:

• Switch to decaf, herbal teas, or tulsi in the afternoons
• If you’re feeling sluggish post-lunch, get natural light or go for a short walk
• Ensure your lunch has enough protein and fibre to avoid the crash

Small shift, big impact. Reducing caffeine later in the day is one of those underappreciated habits that fix your sleep.

5. Start Dimming Lights and Screens 90 Minutes Before Bed

Blue light from screens (phones, laptops, TVs) tricks your brain into thinking it’s still daytime. This delays melatonin and keeps cortisol higher than it should be. Even warm LED ceiling lights can disrupt melatonin if they’re too bright.

A calm, dark environment tells your body: “It’s time to sleep.”

Do this instead:

• Dim household lights or use warm, amber bulbs after 8pm
• Install screen filters like f.lux or use night shift mode on devices
• Swap doom scrolling for journaling, light reading, or a short wind-down ritual
• Try a warm shower 1-2 hours before bed.

Sleep Starts in the Sunlight

If you’ve been struggling with restless nights, don’t just look at your bedtime routine, look at your day. Your circadian rhythm – and your ability to produce and respond to melatonin – depends on your daytime rhythm: light, food, movement, and stimulation. When your rhythm is anchored, your body produces cortisol in the morning, melatonin at night, and sleeps deeply – no supplements needed.

Try anchoring these five habits that fix your sleep:

• Morning light (within 30-60 minutes of waking)
• Early protein-rich meals (within 90 minutes)
• Gentle daily movement (especially after meals
• Low-light evenings with calm rituals

Even one change can create a noticeable shift in your sleep quality.

Your body wants to sleep. Let your daytime habits show it the way.