I always advise people who are prepared to listen that a good nights sleep starts in the morning. With natural light – in your eyes for a good 10 minutes or more.
- Light exposure helps to regulate your circadian rhythm — your body’s internal clock.
- Intentional sun exposure in the first 30 to 60 minutes after waking has been shown to increase alertness, boost mood, lower stress, and improve sleep quality. It helps to wash away the melatonin which may still be in your system from the previous night.
It may sound too good to be true, but the mere act of getting sunlight in your eyes in the morning may be a game-changer for your health. It’s worth tracking it to see if it really makes a difference for you.
Not only does morning sunlight boost your energy levels, but it may also improve your sleep at night. Some science suggests that morning sun exposure can improve your overall health as well.
One reason: Your circadian rhythm is regulated by light exposure, and intentionally viewing morning sunlight prepares your body and mind for the day ahead. The best part? It’s free, accessible, and research-backed.
The sun and your circadian rhythm
The Sun is the primary source of light and heat for our planet, Earth, and its influence extends far beyond simply providing illumination. One of its most profound impacts is on our biological rhythms, particularly the circadian rhythm.
Our circadian rhythm is an internal clock that regulates various physiological processes, including sleep-wake cycles, hormone production, body temperature, and metabolism. This internal clock operates on roughly a 24-hour cycle, aligning with the Earth’s rotation. The Sun plays a crucial role in synchronizing and regulating this rhythm.
Exposure to sunlight, especially in the morning, helps reset our internal clock each day. Light, particularly the blue light spectrum present in sunlight, stimulates specialized cells in the retina of our eyes, which then send signals to the brain’s suprachiasmatic nucleus (SCN), the body’s master clock. This signals the brain to release hormones like cortisol, promoting wakefulness and alertness during the day.
Conversely, as the Sun sets and light diminishes, the body begins to produce melatonin, a hormone that helps induce sleepiness and prepare the body for rest. This natural cycle of exposure to sunlight during the day and darkness at night helps maintain a healthy circadian rhythm. However, disruptions to this cycle, such as irregular sleep patterns, nighttime exposure to artificial light (especially blue light from screens), or working night shifts, can lead to imbalances in circadian rhythm, which may contribute to various health issues, including sleep disorders, mood disturbances, and impaired cognitive function. Understanding and respecting the influence of the Sun on our circadian rhythm is essential for promoting overall health and well-being.
Time of day and the different light we receive
Different times of the day are characterized by distinct qualities of light, which can have significant effects on our mood, productivity, and overall well-being. Here are some examples:
- Morning Light: The light during the early morning hours, shortly after sunrise, is typically soft, golden, and rich in red and orange hues. This warm light can have an invigorating effect, helping to wake us up, elevate mood, and increase alertness. Exposure to morning light also helps regulate our circadian rhythm, signaling the body to wake up and start the day.
- Midday Sunlight: Around midday, when the Sun is at its highest point in the sky, the light is often bright, intense, and bluish-white in color. This type of light provides optimal conditions for visibility and can enhance productivity and focus. However, prolonged exposure to direct midday sunlight, especially during hot summer months, can also increase the risk of sunburn and heat-related illnesses.
- Afternoon Light: As the day progresses toward late afternoon, the angle of the Sun changes, casting longer shadows and creating a softer, more diffused light. Afternoon light tends to have a calming and soothing effect, making it an ideal time for relaxation and contemplation. It’s also a popular time for outdoor activities like walking or enjoying nature.
- Golden Hour: The period shortly before sunset, known as the golden hour, is renowned for its warm, soft, and ethereal quality of light. During this time, the Sun is low on the horizon, casting long shadows and bathing everything in a golden glow. Golden hour light is highly sought after by photographers for its flattering effect on subjects and its ability to create dramatic, atmospheric scenes.
- Twilight and Dusk: As the Sun dips below the horizon, the sky transitions through various shades of orange, pink, and purple during twilight. The diminishing light during dusk signals the onset of nighttime and triggers the body to start producing melatonin, preparing us for sleep. Twilight and dusk are often considered magical times of day, offering opportunities for reflection, romance, and appreciation of the natural world.
Each type of light throughout the day has its own unique qualities and influences, shaping our experiences and perceptions of the world around us.
Additional benefits
Sun exposure is associated with a range of additional benefits:
- It can boost the body’s vitamin D supply.
- It can treat certain skin conditions like eczema.
- It can improve symptoms of depression or other mental health conditions.
- It can improve cognitive function.
- It may regulate appetite.
However, it remains uncertain whether brief exposure in the morning is sufficient to trigger these positive effects. From listening to various experts one mentioned that 10-12 minutes was the bare miminum needed for the outside light to have the effect described above.
In conclusion, the changing qualities of light throughout the day play a profound role in shaping our experiences and well-being. From the invigorating warmth of morning light to the ethereal beauty of twilight, each phase offers its own unique atmosphere and affects our mood, productivity, and physiological processes. Understanding and appreciating these nuances of light can help us optimise our daily routines, synchronise with our circadian rhythm, and cultivate a deeper connection with the natural world.
If you are keen to understand your sleep better book in for one of my sleep assessments.