The 'Dutch Method' Could Get Your Body Clock On A Perfect Sleep Schedule

Our body clock, or Circadian rhythm, might have an even greater effect on how we feel than the number of hours we’ve slept, a 2025 study suggested. 

And more recent research has found that people with insomnia seem to have a completely different inner schedule than those without. 

So perhaps it’s no wonder that member of the British Psychological Society,  Rachel Wood, told Blinds2go that adding more natural light to their lives in the “Dutch method” could “offer several benefits for Britons”. 

What is the Dutch method? 

It involves sleeping with your curtains or blinds open. It’s so named because some households in the Netherlands have nothing covering their windows.

Maryanne Taylor, Sleep Consultant at The Sleep Works, who’s also working with Blinds2go, said: “Natural light is one of the most powerful ways to regulate our body clock, which influences sleep timing, mood, and daytime energy. 

“If your blinds and curtains are open in the morning as you wake, this can have a positive impact on sleep as morning light exposure strengthens the circadian rhythm and signals to the brain that it’s time to be alert.” 

Some studies have suggested that morning sunlight is uniquely good at regulating our body clock. 

That means that not only do you feel more alert in the morning, but you could be sleepier at night, too. 

“Sunlight strengthens the body clock and helps us feel alert. It builds a strong sleep drive by evening – which helps us fall, and critically, stay, asleep,” Taylor shared. 

Better news: as little as 10 to 30 minutes a day should be enough to help keep your body clock in check.

The ‘Dutch method’ may also make us feel less lonely

That may not be the only benefit. 

Wood said, “Open curtains not only let in more light but also help people feel less alone, and more connected to their neighbourhoods. In the UK, where loneliness is a growing concern, small changes like this could make a difference.” 

And, she said, “Keeping blinds and curtains open increases the amount of daylight indoors, which can boost mood, improve sleep, and enhance cognitive function.

“Open curtains also foster a sense of connection and safety in communities, as seen in Dutch neighbourhoods.”