Today, we discuss the second step as we go over the 5 Simple Steps for improving your health, getting morning sunlight!
This is a step that I used to just push off as I’m too busy and it doesn’t really matter. But the more I’ve learned about sunlight setting my circadium rhythmn, I’ve been implementing it daily.
Melatonin, our sleep hormone made by the pineal gland, is produced when it is dark outside and stops production when we are exposed to morning light. It sets our sleep/wake cycle.
Studies show that when we are exposed to morning light or bright artificial light our nocturnal melatonin production occurs sooner and we fall asleep easier at night. NCBI - WWW Error Blocked Diagnostic
When we are exposed to bright morning light it helps prevent insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).
Here are some ways to get morning sunlight:
Stand outside, even if it is just for 30 seconds and even if it is cloudy! You can still get the benefit of sunlight rays through clouds. Just keep in mind, the longer your exposure, the better.
If you are in your car, you can roll down the windows to receive light exposure. Even if the sun is not hitting you directly, you will get exposure from the sun as it reflects off other surfaces. The benefits of UV rays, however, cannot travel through glass.
Take breaks durning the day to get sunlight exposure. 10-15 minutes is optional. People are allowed smoke breaks at work, so you should be able to get outside to get a sunlight break!
Watch the sunset. It helps to tell your body that it’s time to start producing melatonin for great sleep!
Sunlight isn’t the only way to boost your circadium rhythmn; when we are exposed to TV, phones, and LED lights, it also sends a bright daylight signal to our brains, which signals us to be awake. So wearing blue light blocking glasses before sunrise and after sunset is important. This is especially important if you are looking at your phones late at night.
I hope that this email encourages you to start to get morning sunlight and not feel overwhelmed with adding a new lifestyle to your day. It can be a beautiful way to start the day, with gratitude and prayer while you take at least one minute to view the morning light.
If you need help implementing lifestyle changes and need accountability, I can help you!