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You've probably heard that blue light at night disrupts sleep. But here's what gets far less attention: the light you get in the morning might be even more important.

Your circadian rhythm — your body's internal 24-hour clock — doesn't run on its own. It needs a daily reset. And morning light is the strongest signal your brain uses to stay on schedule.

Here's how it works: when bright light hits your eyes early in the day, it triggers a cascade of hormonal changes. Cortisol rises, helping you feel alert and energized. Melatonin (your sleep hormone) gets suppressed at the right time. Most importantly, your brain starts a predictable countdown toward sleep that evening.

Without that morning light exposure, your internal clock drifts. You might feel foggy during the day, wired at night, or like your sleep schedule is constantly out of sync.

The fix is simple: get outside within 30–60 minutes of waking up. Even 10–15 minutes helps. Overcast day? You still get enough light — outdoor light on a cloudy day is far brighter than indoor lighting.

Can't get outside? Sit near a window while you have coffee or breakfast. The closer to natural light, the better.

Think of morning light as setting your body's clock for the entire day. Get it right, and falling asleep that night becomes easier. Skip it, and you're fighting your biology all day long.

One habit. Huge impact. Light in the morning = better sleep at night.

^{(Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071)}

If you've been avoiding carbs at dinner because you think they'll ruin your sleep — or your waistline — you might want to reconsider.

Contrary to popular diet advice, eating carbohydrates in the evening may actually help you fall asleep faster and sleep better.

Here's the science: carbs consumed at dinner increase tryptophan availability in your brain. Tryptophan is the precursor to serotonin and melatonin — the neurochemicals that regulate mood and sleep. More tryptophan means your brain has better raw materials to produce the hormones that help you wind down.

Research shows that higher-carb dinners are associated with three key sleep improvements:

Faster sleep onset — you fall asleep more quickly instead of lying awake.

Increased REM sleep — the stage critical for memory, learning, and emotional processing.

Improved sleep efficiency — you spend more time actually sleeping, not tossing and turning.

The catch? Timing matters more than quantity. Eating a reasonable portion of whole-food carbs — think rice, potatoes, sweet potatoes, fruit, or whole grains — earlier in the evening (ideally 2–3 hours before bed) appears most helpful. You want digestion mostly done before you lie down.

This doesn't mean loading up on processed carbs or massive portions. It means including moderate amounts of real, whole-food carbs as part of a balanced dinner.

So if you've been white-knuckling through low-carb evenings and wondering why sleep feels harder, this might be why. Your body may actually sleep better with carbs on board — not despite them.

^{(Sources: https://www.sciencedirect.com/science/article/pii/S0002916523279290)}

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Start One Simple Habit

You've probably seen magnesium supplements marketed for sleep. But there's another option that's gaining attention — and it might work better for some people.

Magnesium plays a central role in regulating your nervous system. It helps calm nerve signals, relax muscles, and support the production of GABA, a neurotransmitter that promotes relaxation. When magnesium levels are low, you're more likely to experience longer time falling asleep, frequent nighttime awakenings, and restless, unrefreshing sleep.

Most people turn to oral magnesium supplements. But there's a growing interest in transdermal magnesium — applied directly to the skin through sprays, lotions, or baths.

Here's why some people prefer it:

It bypasses the digestive system — helpful if oral magnesium causes stomach upset or loose stools, which is common with certain forms like magnesium oxide.

It may support localized muscle relaxation — especially useful if you carry physical tension that interferes with sleep.

It fits naturally into a pre-bed ritual — a warm bath with magnesium flakes or massaging magnesium lotion into tense shoulders signals your body that it's time to wind down.

Now for the honest truth: evidence for absorption through the skin is still mixed. Some studies suggest magnesium can penetrate the skin, while others are less conclusive. But here's what's consistent: many users report real improvements in relaxation and sleep quality, especially when transdermal magnesium becomes part of a calming bedtime routine.

Is it the magnesium itself, or the ritual around it? Possibly both. Either way, if it helps you relax and sleep better, that's what matters.

If you're curious, start simple: try a magnesium spray on your legs or a warm Epsom salt bath (which contains magnesium sulfate) 30–60 minutes before bed. Give it a week or two and see how you feel.

Better sleep doesn't always need perfect science — sometimes it just needs what works for you.

^{(Sources: https://pubmed.ncbi.nlm.nih.gov/23853635, https://pubmed.ncbi.nlm.nih.gov/27624531)}

If you've been thinking about installing blackout curtains to improve your sleep, hold off. There's a simpler, cheaper solution you can try tonight: a sleep mask.

Here's what most people don't realize: light exposure through closed eyelids can still suppress melatonin. Your eyelids aren't blackout shades — they let light through. Even small amounts of ambient light from street lamps, hallway lights, a partner's phone, or early morning sunrise are enough to disrupt your brain's sleep signals and fragment your rest.

Your brain interprets that light as "it might be time to wake up," even if you're technically still asleep. The result? Lighter, more fragmented sleep and less time in deep, restorative stages.

A well-fitted sleep mask solves this immediately. Here's what the research shows it can do:

Block residual light completely — creating true darkness, which your brain needs to produce melatonin at optimal levels.

Increase melatonin production — the hormone that keeps you asleep and helps you cycle through sleep stages properly.

Improve sleep continuity and REM duration — meaning fewer wake-ups and more time in the dream stage critical for memory and emotional processing.

The best part? Unlike blackout curtains or room modifications, a sleep mask travels with you. Hotel rooms, overnight flights, camping trips, staying at someone else's place — your sleep environment goes wherever you do.

Look for a mask that's contoured (so it doesn't press on your eyes), adjustable, and made from soft, breathable fabric. Some people prefer total blackout; others like masks with slight eye cavities for comfort.

Try it for three nights and see how you feel. Many people notice they wake up less often and feel more rested — all for the cost of a single takeout meal.

Sometimes the simplest tool makes the biggest difference.

^{(Sources: https://pubmed.ncbi.nlm.nih.gov/30311830, https://www.sleepfoundation.org/bedroom-environment/light-and-sleep)}

If you've tried melatonin, sleep apps, and breathing exercises but still struggle to fall asleep, the problem might not be in your head — it might be your body temperature.

Falling asleep isn't just a mental switch. It requires a drop in your core body temperature. As your internal temperature falls, it signals to your brain that it's time to initiate sleep. Without that drop, your body stays in "awake" mode, even if you're exhausted.

The good news? You can trigger this temperature drop on purpose — and it's surprisingly simple.

Here are three science-backed ways to lower your core temperature and prime your body for sleep:

Take a warm shower or bath 60–90 minutes before bed. This seems counterintuitive, but it works. When you step out, your body rapidly cools down as blood moves from your core to your skin to release heat. That post-shower cooling effect mimics the natural temperature drop your body needs to fall asleep.

Keep your bedroom slightly cooler — ideally around 65–68°F if that's comfortable for you. A cooler room helps your body shed heat more efficiently. If you run cold, you can still use blankets, but letting the ambient air be cool makes a noticeable difference.

Stick one foot (or both) out from under the covers. It sounds silly, but your feet and hands are heat radiators. Exposing them to cooler air helps release excess body heat without making you uncomfortable. Many people instinctively do this without realizing why.

This isn't about enduring discomfort — it's about working with your biology. Your body wants to cool down at night. When you help it do that, falling asleep becomes easier, not harder.

Try one tonight. Most people notice they drift off faster and sleep more soundly. No supplements. No apps. Just a simple thermal cue your brain already understands.

^{(Sources: https://pubmed.ncbi.nlm.nih.gov/31102877, https://pubmed.ncbi.nlm.nih.gov/37474050, https://pubmed.ncbi.nlm.nih.gov/22738673)}

Take any of these small tips and tricks from today's email and put them into action:

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071, https://www.sciencedirect.com/science/article/pii/S0002916523279290, https://pubmed.ncbi.nlm.nih.gov/23853635, https://pubmed.ncbi.nlm.nih.gov/27624531, https://pubmed.ncbi.nlm.nih.gov/30311830, https://www.sleepfoundation.org/bedroom-environment/light-and-sleep, https://pubmed.ncbi.nlm.nih.gov/31102877, https://pubmed.ncbi.nlm.nih.gov/37474050, https://pubmed.ncbi.nlm.nih.gov/22738673

Published by: Eric Landoll of White Noise & Sleep Sounds (12 Hours), LLC

Disclaimer: The content provided in The Rest Report Newsletter and related materials from White Noise & Sleep Sounds (12 Hours), LLC is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding your health or sleep. Reliance on any information provided is solely at your own risk.

A Note of Thanks: Thank you for being a part of this calm corner of the internet — The Rest Report Newsletter and the White Noise & Sleep Sounds (12 Hours) podcast — exists because of you. Your support helps others find rest, quiet, and a better night’s sleep.