The Benefits of Morning Sunlight
For many of us, it can be hard to wake early in the morning. You might be a night owl who loves to stay up late after a day of work watching your favourite tv shows. Or a busy parent who needs those quiet hours to yourself to recharge after a busy day taking care of a family.
As tempting as it is to stay up late, rising with the sun can do wonders for your wellbeing. Understanding the benefits might encourage you to rise a little earlier.
Sunlight sets our circadian rhythm
For centuries, humans have relied on the sun to indicate when it’s time to wake and when to sleep. Yet, with modern life, that has changed. We often venture out of this natural cycle.
Our bodies have a Circadian Rythym - or 24 hour internal clock. When we rise early and receive sunlight through the eyes, it can help kickstart our sleep-wake cycle. It can help us feel more alert during the day and potentially sleep better at night. Morning light starts our wake cycle and releases hormones that help us feel good. Saturated with infrared and blue light - morning light is important for charging our body and creating energy.
As the day ends and the sun goes down, our eyes signal to our brain that it’s time to feel tired. We then release melatonin, which helps us fall asleep.
Sleep, mood, and alertness are functions regulated by light, so we need to get enough daylight to support them. Getting a small dose of natural light throughout the day will provide what our body needs to help us feel our best.
It can be hard to get enough sun exposure when living in a climate with limited sunshine. Seasonal Affective Disorder can occur when we aren’t getting enough sun during the cooler months. Looking into light therapy boxes which mimic outdoor light can help during these months. Many people living in areas with minimal day light use light therapy boxes, often while eating breakfast. It can help kickstart the circadian rhythm and potentially prevent the onset of Seasonal Affective Disorder. But always talk with a doctor if ever you are feeling depressed.
The same applies for shift workers. Working during the night means that you need to sleep during the day. So it’s not always easy to get enough sunlight for your body. Light therapy at the start of your wake cycle can be helpful for starting your sleep wake cycle. Wearing Blue-Light Blocking Glasses towards the end of your shift can help block out the blue light and help you sleep better. You may also consider talking to your doctor about taking a vitamin D supplement to prevent a deficiency.
Sunlight and Vitamin D
Vitamin D helps us absorb calcium from food, which keep our bones and teeth strong. It also helps support hormone function, nervous system regulation and our immune system. Sunshine is the best source of vitamin D, other than small amounts we can get from things like fatty fish, eggs, milk, and cereals with added vitamin D.
We get vitamin D during the middle of the day when the sun is the brightest. A small dose of sunshine on the skin will help our bodies produce vitamin D. Always practice caution in these hours - especially those living in parts of the world where the ozone layer is thinner. Skin cancer is a risk of excessive sun exposure. Dress well and protect yourself with sunscreen during these sunnier hours.
Rise and rest with the sun
Step outside first thing in the morning when the sun rises and take in the sights. Notice how sunlight filters through the clouds and casts a warm glow over the trees. Go for a morning walk or enjoy your coffee outside.
Take a break at work in the middle of the day and step outside. If time allows, enjoy your lunch outdoors. Feel the warmth on your skin and look around for a while before retuning to work.
In the evening, as the sun begins to fade away. Dial down the lights in the home and limit the time you spend looking at devices. Consider lighting a candle or using a Himalayan Salt Lamp to keep the lighting in the home soft.
The sun is our guide. It has been since the dawn of time. If we can adapt our daily rhythm to coincide with the natural light, we may feel better throughout the day and rest well during the night.