As someone immersed in the health and wellness industry for quite some time, there's a tendency to assume a comprehensive understanding of staying healthy. However, when anxiety became a persistent challenge, leaving me unsure of how to navigate it alone, I realized the need to seek professional guidance for alternative stress management.
If you've grappled with anxiety, you likely understand its disruptive impact on sleep. In my case, falling asleep wasn't the issue; it was staying asleep that posed a challenge. Middle-of-the-night awakenings accompanied by racing thoughts about tasks ahead became a regular occurrence. Despite adopting conventional anxiety management practices like reducing caffeine, intentional breathing, meditation, and balanced eating, sustained relief proved elusive. Seeking assistance, I turned to Andrea Micheo, a certified holistic health coach from the Institute for Integrative Nutrition, in search of natural anxiety remedies.
During our initial consultation amidst the calming backdrop of a sunset beach stroll, I shared the intricacies of my daily routine. Andrea, in turn, provided actionable tips to regulate cortisol levels, commonly known as the stress hormone. My first prescribed task was to bask in morning sunlight.
How Morning Sunlight Impacts Your Circadian Rhythm
Quality sleep is paramount for overall health, and an often underestimated contributor to this is exposure to morning sunlight. The benefits extend beyond boosting mood to improving sleep quality. But how does this work?
To comprehend the connection between morning sunlight and enhanced sleep hygiene, one must first grasp the concept of the circadian rhythm, the body's 24-hour sleep-wake cycle. Governed by the suprachiasmatic nucleus (SCN), this internal clock responds to light and darkness, dictating our waking, sleeping, and eating patterns.
As Johns Hopkins explains, morning sunlight prompts the SCN to release cortisol, signaling the body to wake up. Conversely, as darkness falls, the SCN triggers melatonin release, inducing sleepiness. Embracing morning sunlight helps synchronize the circadian rhythm, signaling to the body and brain that it's time to commence the day. Leveraging this natural rhythm can lead to improved sleep quality and earlier sleep onset.
About a year ago, I incorporated morning sunlight exposure into my routine, with additional exposure at sunset, aiming to regulate my circadian rhythm. The result? Improved sleep quality and a reduced reliance on melatonin, attests Micheo. Our internal clock is most responsive to light during specific daily stages:
- First hour after waking up: Exposure to morning sunlight suppresses melatonin production.
- Approximately 2 hours before bedtime: Dimming light signals winding down for sleep.
- During the night: Darkness signals the brain to maintain sleep.
Utilizing these stages to synchronize the circadian rhythm not only enhances sleep quality but can also promote earlier sleep onset.
Data Insight into Sleep Quality Before and After Morning Sunlight
While I consider myself a decent sleeper, consistently achieving a good sleep score of around 80 according to my Oura ring, I decided to analyze the impact of morning sunlight on my sleep data.
Before incorporating morning sunlight into my routine, I obtained almost 8 hours of sleep, but with more wake-ups than usual, an extended time to fall asleep, and suboptimal deep sleep. The only change I made was a 30-minute morning walk without sunglasses, allowing my eyes exposure to the sun's morning rays (with sunscreen for skin protection).
Upon reviewing the data post-morning sunlight exposure, I slept an hour longer, experienced fewer wake-ups, increased deep sleep, and a significantly reduced time to fall asleep (9 minutes). While the immediate impact wasn't drastic, the noticeable improvement in sleep quality after just one day of morning sunlight exposure is promising.
Guide to Sunlight Therapy in the Morning
Getting sunlight in the morning isn't a one-size-fits-all approach, but these general guidelines can optimize your experience:
- Within the first hour of waking up: Sunlight sensitivity is highest upon waking.
- At least 30 minutes in the sun: Harvard Medical School suggests this duration for optimal light exposure.
- Wear sunscreen: Protect your skin, even in the morning when UV radiation is less harmful.
- Consult your doctor: Before starting morning sunlight therapy, consult your healthcare provider.