How can use of the sun improve our sleep?
Sunlight is a powerful way to stimulate the circadian rhythm, the internal biological clock that regulates the cycle of our sleep and wakefulness. When the sun rises in the morning, it signals our bodies to start producing the hormone cortisol (the stress hormone), which helps to wake us up and prepare us for the day ahead. Cortisol levels are highest in the morning and gradually decline throughout the day, reaching their lowest levels at night, when our bodies naturally start to release the sleep hormone melatonin.
Exposure to early morning sunlight helps to regulate the circadian rhythm and maintain this natural sleep-wake cycle. By getting sunlight early in the morning, you can help your body understand when it's time to be awake and when it's time to sleep. This helps to prevent disruptions to the sleep-wake cycle and can improve the quality of your sleep at night.
What else makes exposure to sunlight so beneficial?
Sunlight is also a powerful source of vitamin D, a nutrient that is essential for good health. Vitamin D helps to regulate the levels of calcium in the body, which is important for strong bones and overall health. Studies have shown that a lack of vitamin D can lead to sleep issues and insomnia, so getting enough vitamin D from early morning sunlight can help to improve your sleep.
Sunlight is also known for its mood-boosting effects. It stimulates the production of serotonin, a neurotransmitter that is often referred to as the "feel-good hormone." Serotonin is important for regulating mood, appetite, and sleep, and studies have shown that low levels of serotonin are associated with depression and sleep problems. By getting sunlight early in the morning, you can help to regulate the levels of serotonin in your body, which can help to improve your mood and overall well-being.
In addition to the benefits of early morning sunlight on the circadian rhythm and mood, it can also help to improve the quality of your sleep by reducing stress levels. Chronic stress can lead to sleep problems and insomnia, and exposure to sunlight has been shown to reduce stress levels by increasing the production of endorphins which are often called natural painkillers. This can help to calm the mind and body, making it easier to fall asleep and stay asleep at night.
exposure to early morning sunlight can also help to regulate your body's internal temperature, which is important for sleep. Our body temperature naturally rises and falls throughout the day, and it's highest in the late afternoon and early evening. This rise in temperature signals our bodies that it's time to be awake, and it naturally starts to decline in the evening as we prepare for sleep. By getting sunlight early in the morning, you can help to regulate your body temperature and improve the quality of your sleep at night.
How much time should I spend in the sun?
It is important that when you wake up, ideally, the first thing you would do is to get outside and look directly at the sun for 10 to 20 minutes depending on the weather. If it is a sunny day, 10 minutes should be just fine, whereas if it is a bit overcast it may need to be a bit longer. It is optimal to look in the general direction of the sun as it’s the receptors in the top half of your eyes that receive the light from the sun and set your circadian rhythm. Note that it should never be painful to look at the sun and you should immediately stop if it is to avoid hurting your eyes.
What should I do if I can’t get sunlight early in the morning?
Many of us in the UK or other northernly countries may struggle to get sunlight early in the morning as the sun may not have risen yet. Although no light is better than the sun, a potential alternative would be to invest in a very bright lamp. SAD lamps are a suitable option as they are designed to be bright enough and if the right colours to mimic sunlight. If you would like to look at a suitable option please click [here].
In conclusion, getting 20 minutes of direct sunlight early in the morning is an effective way to improve the quality of your sleep. It helps to regulate the circadian rhythm, provide essential vitamin D, boost mood, reduce stress levels, and regulate body temperature. So, if you're looking to improve your sleep, try making a habit of getting some early morning sunlight every day. Your body will thank you!