The Dutch sleep method didn’t work for me — here’s what I’m doing instead to wake up with more energy

On paper, the logic behind the Dutch sleep method is solid. You go to bed with your blinds or curtains open so you can slowly wake with the first light of the sun, feeling well-rested, energetic and ready to take on the day.

However, while a sleep-wake cycle dictated entirely by the rising and setting sun might have worked for our ancestors, I tried the Dutch sleep method and it wasn't for me. In fact, I slept worse than I had in weeks.

But I wasn't ready to give up on the idea of waking up naturally feeling refreshed and ready to take on the day. So, after a bit of trial and error, here's what I'm doing instead to beat morning grogginess and boost my energy levels.

What is the Dutch sleep method?

The Dutch sleep method is a catchy term for what Netherlanders have likely been doing for the past 500 years — sleeping with their curtains or blinds open.

While keeping your curtains open has religious origins in the Netherlands (curtains open means you have nothing to hide), it has an unexpected benefit on sleep.

That's because when you keep your bedroom windows open, you catch that morning sunlight exposure, and that helps stave off grogginess, improve energy levels and anchors your circadian rhythm.

Experts agree that better sleep starts with morning sunlight, with studies indicating that sunlight exposure first thing can help strengthen your sleep drive (which is your need for sleep). That, in turn, makes it easier to fall asleep and stay asleep.

Why the Dutch sleep method didn't work for me

Initially, I tried the Dutch sleep method by accident; I moved house and it was a few days before I installed a blind in my bedroom. But when I read about the benefits of this sleep 'hack', I decided to take note of how it impacted my rest.

I hoped I'd wake up bathed in light and with bags of energy, but instead I slept terribly every night of testing the Dutch sleep method.

For starters, I don't know if there are fewer street lights in the Netherlands, but I can tell you that there's one right outside my bedroom window here in the UK. It's a cold blue light that casts long shadows and makes glancing around my room look like the opening sequence of my very own horror film.

I could have blocked out this spooky ambient light with an eye mask, but then I would have blocked the sunrise too. (Also, there's something unsettling about wearing an eye mask when your bedroom curtains are open.)

Second, most mornings my alarm goes off before the sun comes up anyway. So I'm not even in bed to catch those first sun rays, defeating the whole point of the method.

3 things I'm doing instead to increase my morning energy levels

For me, ambient light, incompatible wake times and no feeling of security are the three deal breakers of the Dutch sleep method. However, I've found a way to hack this method to make it work for me — here's how.

1. I'm blocking out all ambient light

I now have two blinds up in my bedroom to block out ambient light from outside, and I'm removing anything that gives off a glow inside my bedroom. That includes chargers and the 'stand-by' glare of some electronics.

Optimizing my bedroom in this way helps me sleep better. Not only am I blocking out the sleep-stealing ambient light, but having something in the window helps instill a sense of security that was missing during the Dutch sleep method. My room is now pitch black and I feel safe — it's bliss.

2. I'm waking up to sunshine exactly when I want to

Introducing a sunrise alarm clock to my morning routine has had the biggest impact on my sleep and energy levels out of all the hacks I've tried.

Unlike the Dutch sleep method, which is dependent on clear skies and the changing sunrise, I can set the 'sun' to come up at any time of my choosing.

Now, I'm waking to the glow of sunshine and the sound of mechanical tweeting birds at precisely 6 a.m, regardless of the sun's actual schedule.

Waking up to a gradual sunrise (albeit simulated) means that I'm being drawn out of deep sleep before I even open my eyes. This helps me avoid sleep inertia — if you've ever woken up after eight hours of sleep and still felt groggy, the chances are it's because your alarm rudely awakened you during deep sleep.

Sunrise also helps promote the production of the get-up-and-go hormones cortisol and serotonin, which helps you feel alert and improves your mood.

3. I'm sticking to a regular sleep schedule

A groundbreaking study by Vitality and The London School of Economics and Political Science (LSE) suggests that going to bed within the same one hour window while clocking up seven hours sleep a night, at least five times per week, could add four years to your life. This has been dubbed the 7:1 sleep rule.

Another benefit of a regular sleep schedule is that it anchors your circadian rhythm, which is your body's internal clock.

Since I've made a regular routine a priority, I've found that my body thrives on it; I'm falling asleep faster and I'm waking up shortly after my sunrise alarm clock starts to glow (before the mechanical birds even begin to chirp).

So, while the Dutch sleep method didn't work for me, I've found other ways to achieve the same morning energy boost — and I don't have to worry about nosy neighbors peeking through the windows.