Imagine waking up feeling completely rested, no grogginess, no reliance on coffee to kickstart your day.
Sounds unrealistic?
Science suggests otherwise.
A groundbreaking study from the University of Colorado has found that just one week of camping outdoors—away from artificial light—can reset your internal clock to its natural rhythm.
In our modern world, artificial lighting has dramatically altered our sleep cycles, making it harder to fall asleep and wake up feeling refreshed.
Our bodies are designed to follow the natural cycles of daylight and darkness, but exposure to screens, indoor lighting, and late-night Netflix binges disrupt this process.
This study, published in Current Biology, reveals that spending just seven days exposed only to natural light and campfires can shift your internal clock two hours earlier, aligning your body with the natural light-dark cycle of midsummer.
That’s right—no expensive sleep gadgets, no medication—just nature itself.
How Artificial Light Is Keeping You Awake
Most of us don’t even realize the extent to which artificial light affects our sleep.
Our bodies rely on the release of melatonin, a hormone that signals it’s time to sleep.
However, exposure to artificial light at night—especially the blue light from smartphones, TVs, and LED bulbs—delays melatonin production, making it harder to fall asleep at a reasonable hour.
In fact, studies have shown that the average modern person’s sleep cycle is misaligned with the natural rhythm of the sun.
This misalignment is linked to poor sleep quality, increased stress levels, weight gain, and even a higher risk of chronic illnesses like diabetes and heart disease.
Dr. Kenneth Wright and his team at the University of Colorado wanted to test whether removing artificial light could quickly restore our natural sleep cycles.
What they found was both surprising and hopeful.
Trading Screens for Sunlight
The study included eight participants (six men and two women) with an average age of 30.3 years.
For the first week, they continued with their regular routines—working, socializing, using electronics, and sleeping on self-selected schedules.
During this phase, their circadian rhythms were recorded.
Then, for the second week, everything changed.
The participants were taken to the Rocky Mountains in Colorado and camped outdoors for an entire week.
No phones, no artificial lighting—just natural sunlight during the day and campfires at night.
Even flashlights were banned.
How Just 7 Days Transformed Their Sleep Patterns
After only one week, the participants’ internal clocks shifted nearly two hours earlier.
Their bodies naturally adjusted to a schedule where they started producing melatonin at sunset and stopped just before waking up at sunrise.
“After exposure to natural light, we found the timing of the circadian clock to be approximately two hours earlier,” the researchers wrote, “suggesting that if human circadian and sleep timing was in synchrony with the natural light-dark cycle, waking up in the morning would be significantly easier.”
The participants’ exposure to light during the day also increased by more than four times, reinforcing the idea that modern indoor lifestyles deprive us of much-needed daylight exposure.
Can You “Fix” Sleep Without Nature?
At this point, you might be thinking: Sure, camping works—but what about real life?
It’s easy to assume that artificial lighting is just an inevitable part of modern living, and that we have no choice but to live with sleep disturbances.
But this study challenges that notion.
Dr. Leon Lack, a sleep expert from Flinders University, noted that many people with delayed sleep cycles (common in teenagers and young adults) report that the only time they can wake up early without effort is when they go camping.
So, does this mean we have to move into the wilderness to get good sleep? Not necessarily.
The study suggests that controlling your exposure to light—even at home—could have similar effects.
How You Can Reset Your Sleep Cycle Without Going Camping
If a week of camping isn’t in your immediate plans, don’t worry—there are ways to mimic the benefits of natural light exposure at home:
- Reduce blue light at night – Use blue-light filters on your devices, dim your lights in the evening, or wear blue-light-blocking glasses.
- Get more natural light during the day – Spend at least 30 minutes outside in the morning to reinforce your body’s natural clock.
- Stick to a schedule – Try to go to bed and wake up at the same time every day—even on weekends.
- Limit artificial lighting before bed – Use warm-colored lights in the evening and avoid bright screens an hour before sleep.
- Consider light therapy – If natural light exposure is limited, using a light therapy lamp in the morning can help.
Why This Matters for Your Health
Beyond just feeling tired, disrupted sleep cycles are linked to serious health risks.
Poor sleep contributes to increased stress, weakened immunity, and even long-term cognitive decline.
Resetting your internal clock naturally isn’t just about getting more rest—it’s about improving overall health and longevity.
Dr. Nicole Lovato, another sleep expert from Flinders University, called the research a “novel approach to understanding the basic physiological processes which govern our daily lives.”
She confirmed that the results align with what we already know about light exposure and circadian rhythms, but added that this study provides direct evidence that returning to natural light cycles could be a simple, effective solution for modern sleep issues.
A Simple Yet Powerful Solution
In a world that constantly bombards us with artificial light, our bodies are craving a return to natural rhythms.
While we may not always be able to escape into the wilderness, we can take small steps—like adjusting our lighting habits—to improve our sleep and overall well-being.
One week without artificial light was all it took to reset these participants’ internal clocks.
Imagine what even a few small changes could do for you.
So, the next time you’re struggling with sleep, consider this: maybe the answer isn’t another late-night scroll through your phone, but simply stepping outside and letting nature do the work.
Source: This article was originally published on The Conversation. Read the original article.
