I’m a stickler for sleep hygiene. When I say my room resembles a cave, I’m not joking! The temperature is cool, there’s no sound, and it’s pitch black—so dark you can’t see your hand in front of your face. These ideal conditions help me sleep well every night.

I usually go to bed just after 10 p.m., and the moment my head touches the pillow, I’m out! I wake up at 5 a.m. sharp, ready to start the day.

Of course, my lifestyle plays a big role in my quality of sleep:

• I eat healthy and exercise regularly
• I don’t use drugs or abuse caffeine and alcohol
• I avoid digital device addiction
• I don’t stay up late

When 10 p.m. rolls around, it’s bedtime.

Nothing Beats Sleeping in Your Own Bed

Vacations can disrupt sleep, and that was certainly the case during a recent trip to Las Vegas.

We stayed in a beautiful hotel, but the sleep conditions were far from ideal—nowhere near my cave-like setup. Yet, I still managed to get deep sleep almost every night.

Why?

Sure, we did plenty of walking, and jet lag may have played a role (though that should have worn off after a day or two). But I believe the real reason I slept so well was intense sunlight exposure.

Las Vegas is in the Mojave Desert, and in early July, you can bet on getting serious sun. The temperatures were slightly below seasonal—only 104°F on average! I made sure to get midday, full-body sun exposure every day for a week.

And guess what? It led to deep, high-quality sleep.

The “Trump Factor” for Better Sleep

Your sleep system is directly influenced by your wake system. Eating well and staying active certainly help, but one factor trumps them all—the amount of sunlight exposure you get through your eyes and skin.

In Powerful Sleep, Kacper Postawski explains that high-intensity light is crucial for deep sleep. According to him, exposure to intense light during the day raises your body temperature peak higher and delays its drop later in the evening—leading to better sleep quality.

The greater the light intensity, the deeper your sleep!

That’s exactly what I experienced in Las Vegas.

If You Play With Fire, You’ll Get Burned

Of course, I didn’t go all-in on intense sunlight from day one. Even with a base tan, I started with short exposure and gradually increased it.

It’s no different from weight training—even if you have a strong foundation, you don’t lift maximal weights in your first session. You build up gradually. It’s just common sense.

What Happens in Vegas Doesn’t Have to Stay in Vegas!

If you work indoors or rarely get direct sunlight, consider full-spectrum lighting or the occasional use of a safe tanning bed. I’ll cover these in a future post.

For now, take advantage of the sun! Not only will you look and feel better, but you’ll also sleep better too!