If you’ve ever found yourself tossing and turning at night, unable to quiet your mind or fall asleep, you might be focusing too much on your nighttime habits and not enough on your daytime ones. While it’s common to think of sleep problems as an issue that begins when we hit the pillow, the truth is that Sleep is a Daytime Issue™. What you do during the day— how you move, what you eat, and how much light and sensory stimulation you get—has a huge impact on the quality of sleep you get at night. And here’s the twist: if you aren’t actively preparing your body and mind throughout the day, no amount of sleep hacks at night will help you get the restorative rest you need.
Sleep is not just a nighttime event—it’s something that starts the moment you open your eyes. So, rather than just focusing on your nighttime routine, let’s look at how your habits during the day help set the stage for a better night’s sleep.
In this article, I’ll explore how light exposure and sensory stimulation (through touch, taste, smell, sight and sound) throughout the day are essential in improving your sleep quality. Additionally, I’ll share the secret of the sleep balloon—to help you understand how to maximize your sleep drive with the right habits to get the type of sleep you have only dreamed of. Healthy sleep habits are within the reach of everyone.
Why Sleep is a Daytime Issue™
First, let’s clarify what it means to say that sleep is a daytime issue. The process of sleep is deeply connected to the rhythms of your day. Your circadian rhythm—the internal body clock that governs when you wake and sleep—is influenced by external factors, especially light exposure and activity. The more you align your habits with this natural rhythm during the day, the better your chances of getting high-quality sleep at night.
One of the main ways your circadian rhythm is regulated is through exposure to light. When your body is exposed to natural light in the morning, it tells your brain that it’s time to wake up and get moving. By the time the evening rolls around, reduced exposure to light and the winding down of activities cue your body to prepare for sleep. If your daytime routine is misaligned with your body’s natural rhythms—like staying inside all day or not getting enough light exposure—it will be harder for your body to naturally prepare for rest at night.
So, if you’re finding yourself struggling to sleep, it may not be about your bedtime habits. Instead, your daytime environment and activities (or lack thereof) could be at the root of the issue.
The Sleep Balloon: Filling Up Your Sleep Tank
I want to introduce the sleep secret that will help you understand how your daytime habits play a direct role in your sleep: the sleep balloon.
Picture this: throughout the day, you’re slowly filling up a balloon—your sleep balloon. The fuller the balloon gets, the easier it is for your body to fall asleep and stay asleep. But if you don’t fill it enough, you’ll find it harder to fall asleep and stay asleep throughout the night. This balloon fills with what we will simply call “sleep chemicals” through sensory stimulation with things like light exposure, movement, touch, taste, sound, sight, and smell. The more you stimulate your senses throughout the day, the fuller your balloon becomes, and when it deflates at night using these chemicals and others, the better you’ll be able to sleep.
These sleep chemicals contribute to your sleep drive and sleep pressure. As the day goes on, the accumulation of these chemicals creates a stronger need for sleep. When nighttime comes, your balloon naturally starts to deflate, using these stored chemicals to help you fall asleep and stay asleep. If your balloon isn’t full enough by bedtime, you may struggle with falling or staying asleep. That’s why it’s essential to engage your senses and maximize light exposure to build up your sleep drive during the day—so when night falls, your body is ready for restful, restorative sleep.
A Deep Dive into the Importance of Light Exposure: The Key to Filling Your Sleep Balloon
Light exposure is one of the most effective ways to fill your sleep balloon. Light is one of the strongest cues for your circadian rhythm, directly influencing your body’s sleep-wake cycle. Remember before we had alarm clocks, phones or lights, our bodies used light cues to know when it was time to wake up and go to sleep. When you’re exposed to natural light, your body gets the message that it’s time to start waking up the rest of the body and increase alertness and activity. Without sufficient exposure to natural light during the day, your circadian rhythm can become misaligned, leading to difficulty falling asleep or waking up groggy.
Morning Light: A Powerful Sleep Cue
To begin the process of filling your sleep balloon, start your day with light. Natural sunlight is the best way to sync your body’s internal clock. Try to get outside for at least 15 to 30 minutes in the morning, even if it’s just a walk around the block. If that’s not possible, try to sit near a window where you can get some natural light. You can also just start with opening the blinds as soon as it is time to get up. Another strategy could be opening up that sunroof on the way to school or work. If you live somewhere where the sun is hard to come by in winter months, there are light lamps that you can buy that will emulate the sunshine and help with this as well.
Light During the Day: Keep Your Balloon Filling
As you go through the day, keep your exposure to light in mind. If you spend most of your time indoors, especially in artificial light, you might not be filling your sleep balloon as much as you could be. Open windows, step outside during breaks, take phone calls by windows, and consider keeping that light therapy box on if you’re working in an environment that doesn’t get a lot of natural sunlight. The more light you get, the fuller your sleep balloon will become.
Evening Light: Start the Wind-Down Process
As the day transitions into night, the type of light you’re exposed to becomes even more important. Bright, blue light—like the kind emitted by screens—can disrupt the production of melatonin, the hormone that helps you feel sleepy. In the evening, dim your lights and avoid staring at screens an hour before bed. Many phones nowadays will have sleep settings that you can turn on to help with this. Also, if you are on your phone, what you are looking at can also affect your sleep by keeping your mind awake so be very careful of this. The goal is to reduce the light exposure and mental activity to signal to your body that it’s time to wind down and prepare for sleep.
Other Sensory Inputs: Touch, Taste, Smell, and Sound
While light exposure is a key factor in promoting healthy sleep, other sensory inputs throughout the day also play a significant role in filling your sleep balloon. By engaging your senses in a variety of ways, you can further support your sleep.
Taste
Your sense of taste does more than provide enjoyment—it engages your brain, supports digestion, and influences your circadian rhythm. Stimulating taste throughout the day can help fill your sleep balloon, making it easier to wind down at night. Start your morning with lemon water, cinnamon in coffee or tea, or fresh fruit to awaken your palate. Incorporate herbs and spices like mint, basil, turmeric, or chili peppers into meals for added variety. Hydrate with infused water (e.g., cucumber-mint or orange-rosemary) instead of plain water. Snack on a mix of textures—crunchy nuts, creamy yogurt, or dark chocolate with sea salt—to keep your taste buds engaged.
Be mindful of what you consume later in the day. Avoid caffeine in the afternoon and evening, but if you need a boost, opt for half-regular, half-decaf coffee. Skip alcohol at night, as it may make you drowsy but disrupts restorative sleep. The main thing to remember is that your body truly wants to shut down and sleep! Your digestive system, however, can’t begin winding down if it's still breaking down food and drinks. Eating within four hours of bedtime keeps your blood pumping to your digestive system, raising your body temperature when it should be cooling down for sleep. To help your body transition, keep dinners and nighttime snacks light, and avoid very spicy foods that can interfere with digestion. If you frequently wake up to use the bathroom, limit liquids closer to bedtime to reduce nighttime disruptions.
It may be surprising to learn that your tastebuds play a role in healthy sleep habits, but it’s true! Stimulating your sense of taste during the day will fill your sleep balloon. By continuing this awareness in the evening, you will support your body's natural ability to wind down.
Smell
Your sense of smell directly influences mood, energy, and sleep, making it a powerful tool for filling your sleep balloon. Energizing scents like grapefruit, lemon, orange, peppermint, and rosemary can boost focus and alertness. Try a citrus candle at your desk, a peppermint-scented lotion in the morning, or a rosemary shower steamer to start your day. Calming scents like lavender, chamomile, vanilla, and sandalwood help signal relaxation in the evening. Use a lavender diffuser before bed, a vanilla body lotion after your nighttime shower, or a chamomile tea to unwind.
You’ve probably heard the old advice to stop and smell the flowers—turns out, it’s not just about slowing down, it’s actually a sleep strategy! Throughout the day, take an extra whiff of your morning coffee, your dinner, or even the fresh air outside. Savor the aroma of lemon in your tea or the comforting scent of spices in your meal. Incorporating scent into daily routines is simple—switch candles, lotions, and shower products based on the time of day. Spritz essential oils onto fabrics (peppermint in the morning, lavender on your pillow at night) or keep fresh herbs like rosemary and mint in your home. By intentionally engaging your sense of smell, you help your body stay alert during the day and ease into sleep at night, filling your sleep balloon in a natural, effortless way.
Touch
Touch is one of the most overlooked senses when it comes to sleep, but it plays a powerful role in filling your sleep balloon throughout the day. Stimulating textures can help keep you engaged—try fidget tools with different surfaces, like a smooth stone or a squishy stress ball. Pay attention to your clothing choices; structured fabrics like denim or crisp cotton promote wakefulness, while softer materials encourage relaxation. Even small actions, like running your hands over textured surfaces or walking barefoot, can bring subtle sensory stimulation that keeps you alert.
As the day winds down, soothing textures help signal to your body that it’s time to relax. Cozy fabrics, weighted blankets, and warm showers all provide comforting sensations that ease the nervous system into rest mode. Simple habits—like switching up your bedding seasonally, incorporating a quick hand or scalp massage, or even feeling the textures in nature—can fill your sleep balloon. By engaging your sense of touch intentionally, you not only elevate your daily experience but also lay the groundwork for a restful night—because when it comes to sleep, every little touch counts!
Sound
Your sense of sound significantly impacts your sleep quality and daily alertness, making it essential in filling your sleep balloon. Energizing sounds, such as upbeat music or nature sounds, can promote focus and productivity during the day. Incorporating sound strategies into your daily routine—like listening to your favorite tunes while working or taking a moment to appreciate the sounds around you—can help you stay engaged and alert. Additionally, paying attention to the sound of your breath can ground you and enhance your mindfulness throughout the day, ultimately supporting better sleep at night. And who doesn’t love a little karaoke session in the shower to boost your mood? Sing your heart out—it’s not just fun; it’s a fantastic way to fill your sleep balloon!
At night, calming sounds can help turn off your mind and create a restful environment. Brown noise, with its deeper, bass-like frequencies, and green noise, which mimics soothing natural sounds, can drown out distractions and foster relaxation. Being mindful of the sounds in your surroundings is also beneficial—open your windows to enjoy nature sounds in the evening or focus on gentle indoor noises, like the ticking of a clock. By intentionally engaging your sense of sound, you create an atmosphere that fills your balloon and paves the way for a peaceful night’s sleep.
Naps: The Cupcakes of Sleep—Delicious in Moderation
Naps are like cupcakes—small, delightful, and sometimes exactly what you need. But just like cupcakes, they affect people differently. Imagine someone with diabetes indulging in a cupcake—it impacts their body in a completely different way than it would for someone without blood sugar concerns. The same goes for naps. If you struggle with sleep at night, you need to be mindful of your napping habits. Taking long or late naps can use up the sleep chemicals you’ve been building in your sleep balloon all day, making it harder to fall asleep when you actually need to. To avoid sabotaging your nighttime rest, limit naps to 20–30 minutes and keep them earlier in the day.
On the other hand, if you’re a great sleeper and naps don’t interfere with your nighttime rest, keep doing what works for you! Some people thrive with a quick power nap to recharge. And, of course, if sleep deprivation is a safety issue—for example, if you’re so tired that you risk falling asleep while driving or operating machinery—take the nap. Sleep is always better than pushing through exhaustion in dangerous situations. Like cupcakes, naps can be a sweet addition to your day—just make sure you’re indulging in a way that serves you best!
How to Seamlessly Incorporate These Practices into Your Day
Now that you understand the importance of light and sensory stimulation, let’s look at how to integrate these practices seamlessly into your daily routine:
1. Start your morning by getting at least 15–30 minutes of natural light exposure. Open your blinds as soon as you wake up, take your coffee outside, or go for a short walk. If natural light is limited, use a light therapy lamp to help align your circadian rhythm. Throughout the day, stay near windows, take outdoor breaks, or use artificial daylight to maintain a healthy sleep-wake cycle. In the evening, begin reducing blue light exposure by dimming lights, limiting screen time, and adjusting your phone to sleep-friendly settings.
2. Engage your senses intentionally throughout the day. Begin with taste—kickstart your morning with bold flavors like lemon or cinnamon, and avoid heavy meals before bedtime. Incorporate energizing scents like citrus or peppermint in the morning and transition to calming aromas like lavender or chamomile in the evening. Engage your sense of touch by interacting with different textures during the day—rough fabrics, warm water, or even a stress ball—then transition to cozy, soft fabrics at night. Keep your auditory senses active by listening to upbeat music or nature sounds during the day, then winding down with green or brown noise before bed. Lastly, stay visually engaged during daylight hours by observing movement, nature, or dynamic colors to maintain wakefulness.
3. Be mindful of naps and their impact on your sleep. Think of naps like cupcakes—some people can handle them well, while others may experience disrupted sleep. If you struggle with nighttime sleep, limit naps to 20–30 minutes earlier in the day to avoid interfering with your natural sleep drive. If naps don’t impact your sleep quality, enjoy them as needed. However, if exhaustion becomes a safety concern—such as when driving or operating machinery—prioritize rest, even if it means taking a nap regardless of your usual habits.
Conclusion: Filling Your Sleep Balloon for Restorative Sleep
By now, you can see that Sleep is a Daytime Issue™—what you do from the moment you wake up impacts your ability to rest at night. Light exposure, sensory stimulation, mindful napping, and managing sound are the healthy sleep habits filling your sleep balloon, making it easier for your body to drift into sleep and stay asleep.
If you’ve been focusing only on nighttime habits and still struggling with sleep, shift your attention to how you’re filling your balloon throughout the day. The fuller it is, the better your chances of effortless, high-quality sleep at night. Sleep isn’t just about what happens when you close your eyes—it’s about how you live your entire day.
