Are you having trouble sleeping?
One of the answers may be in the amount of morning sunlight you’re being exposed to. Let’s take a deeper dive and look at the connection to morning sunlight, how much you’re exposed to and the connection to sleep.
Why is morning sunlight so good for your sleep?
Your body’s circadian system dictates many of your biological processes, including your appetite, energy levels, hormone production, and body temperature. Human beings are diurnal creatures, so our circadian rhythms revolve around the patterns of the sun.
Throughout the day, you experience slight variations in core body temperature and your body reaches its coolest point in the early morning, before waking up. As your body prepares you to wake up, cortisol gets released, energising your body and warming up your core body temperature. Your temperature reaches its highest point during the day, before it begins to fall again in the evening, signalling to your brain that it’s time to start falling asleep.
After sunset, the body begin to cool, kicking off melatonin production and preparing for sleep. Melatonin is the hormone that regulates your sleep. Around sunrise, the opposite happens, decreasing melatonin and increasing core body temperature.
In today’s world, we are constantly exposed to bright light from our various devices (mobiles, tablets and computers). The brain misinterprets the light as sunlight and this then disrupts the circadian rhythm. Using any of these devices at night is actually encouraging your brain to keep you awake. If you find yourself using your devices at night, you can buy some blue light blocking glasses.
How morning sunlight benefits your sleep and health
By exposing your eyes to bright light early in the morning, a signal is sent to the brain to tell it to stop melatonin production. In response, your brain will increase cortisol production. Sunlight also affects another hormone related to sleep. Greater exposure to sunlight is associated with a release in serotonin - the ‘happy’ hormone which plays an important role in melatonin production, as your pineal gland metabolises serotonin into melatonin.
Morning sunlight provides other health benefits besides sleep. Most popularly, it boosts vitamin D production, which keeps your immune system healthy and happy.
How to get the best morning sunlight for better sleep
Within an hour of waking up, get outside and meet the sun. Don’t wear sunglasses or a hat, as there are receptors for melatonin in the retina. Spend 30 to 45 minutes outside and if possible, pair your morning sun time with exercise for an extra energy boost.
Even if it’s overcast outside, don’t worry: you’ll still get the benefits of morning sunlight.
Happy sleeping!