Brighten Your Day: Balance Your Circadian Rhythm with Morning Light

This one thing that I have incorporated into my morning routine has helped me feel amazing…it is easy and FREE… What is it?? Morning Light!! Below I will explain the health benefits and how to balance your circadian rhythm with morning light.

I downloaded an app from Circadian Life. I try not to keep it too complicated though and usually get morning light between 7-9 am, depending on my schedule that day. When the day is perfect, I shoot for 30 minutes of morning light before 8am, with no contacts, prescription glasses, sunglasses, or sunblock. I make sure to get 30 minutes because it’s often cloudy in the morning where I live. If it’s full sun in the morning, even 10 minutes will do.

I forego my contacts, glasses, or sunblock so that l’m not potentially blocking any health benefits. I pair light with my morning walk, right after eating breakfast, to also help with insulin resistance.

Morning light, often referred to as “natural light,” is the light that comes from the sun during the early hours of the day. This natural light has profound effects on the human body, influencing physical health, mental well-being, and overall quality of life.

The Science Behind Morning Light

To understand the health benefits of morning light, it’s essential to first comprehend the science behind it. Natural light, especially in the morning, is rich in blue wavelengths, which are particularly effective in regulating the body’s circadian rhythms. These rhythms are internal processes that follow a roughly 24-hour cycle and respond primarily to light and dark. They influence sleep-wake cycles, hormone release, eating habits, digestion, body temperature, and other important bodily functions.

Circadian Rhythms and Morning Light

Circadian rhythms are controlled by the suprachiasmatic nucleus (SCN) in the hypothalamus. The SCN acts as a master clock, coordinating all the biological clocks throughout the body. Light is the most potent synchronizer of the SCN, and exposure to morning light helps reset the circadian clock, promoting wakefulness during the day and ensuring restful sleep at night.

When the eyes are exposed to morning light, photoreceptors in the retina send signals to the SCN. This process inhibits the production of melatonin, the hormone responsible for sleep, and promotes the release of cortisol, a hormone that helps us wake up and feel alert. This synchronization process is crucial for maintaining a healthy sleep-wake cycle and overall well-being.

Health Benefits of Morning Light

1. Improved Sleep Quality

One of the most significant benefits of morning light is its positive impact on sleep quality. Exposure to natural light in the morning helps regulate the body’s internal clock, making it easier to fall asleep at night and wake up feeling refreshed. Studies have shown that individuals who receive adequate morning light exposure tend to have better sleep patterns, with longer durations of deep sleep and fewer disturbances throughout the night.

2. Enhanced Mood and Reduced Depression

Morning light exposure is closely linked to improved mood and reduced symptoms of depression. Seasonal Affective Disorder (SAD), a type of depression that occurs at certain times of the year, particularly in the winter months when daylight hours are shorter, is often treated with light therapy. This therapy mimics natural sunlight and helps regulate the body’s circadian rhythms and boost serotonin levels, a neurotransmitter that contributes to feelings of well-being and happiness.

Research has demonstrated that even individuals without SAD can benefit from morning light exposure. Increased sunlight exposure has been associated with lower levels of depression and anxiety, and higher overall life satisfaction. This is likely due to the combination of circadian rhythm regulation and the positive effects of sunlight on neurotransmitter production.

Did you know light can be as powerful as medicine? Research shows light therapy can be as effective as Prozac (fluoxetine) for treating depression. Some studies have found light to be even more effective.

3. Increased Energy Levels

Morning light exposure can significantly increase energy levels and reduce feelings of fatigue. When the body is exposed to natural light in the morning, it triggers the release of hormones like cortisol, which promote wakefulness and alertness. This natural boost in energy can lead to improved productivity and cognitive function throughout the day.

4. Better Cognitive Function

Cognitive function, including memory, attention, and executive function, is positively influenced by morning light exposure. Studies have shown that individuals who spend more time in natural light environments tend to perform better on cognitive tasks. This is partly due to the improved sleep quality and increased energy levels associated with regular exposure to morning light.

5. Weight Management

Morning light exposure may also play a role in weight management. Research suggests that individuals who receive more natural light in the morning tend to have lower body mass index (BMI) compared to those who receive less morning light. This is thought to be related to the regulation of circadian rhythms, which influence metabolism, appetite, and energy expenditure. Consistent exposure to morning light helps maintain a healthy balance of these factors, contributing to better weight management.

6. Enhanced Immune Function

Morning light exposure can enhance immune function. Sunlight triggers the production of vitamin D in the skin, which is essential for a robust immune system. Vitamin D helps regulate the immune response, reducing the risk of infections and chronic diseases. Additionally, natural light exposure has been shown to reduce inflammation and improve overall immune system health.

7. Reduced Risk of Chronic Diseases

Regular exposure to morning light has been linked to a reduced risk of various chronic diseases, including cardiovascular disease, diabetes, and certain cancers. This is likely due to the combined effects of improved sleep, better mood, enhanced immune function, and increased physical activity associated with spending time outdoors in natural light.

8. Improved Vision Health

Natural light, particularly in the morning, is beneficial for vision health. Spending time outdoors in natural light can help prevent and reduce the risk of myopia (nearsightedness), especially in children and adolescents. Additionally, exposure to natural light reduces eye strain and fatigue associated with prolonged use of digital screens.

9. Enhanced Skin Health

Morning light exposure can have positive effects on skin health. Moderate sun exposure stimulates the production of vitamin D, which is crucial for skin health. Vitamin D helps with cell growth, repair, and metabolism, and can also reduce inflammation and protect against skin conditions such as psoriasis and eczema.

Practical Tips for Getting More Morning Light

1. Go for a Morning Walk

One of the simplest and most effective ways to get more morning light is to go for a walk outside shortly after waking up between 7-9am. This not only exposes you to natural light but also provides the added benefits of physical activity, fresh air, and a peaceful start to your day.

2. Create a Morning Routine that Includes Outdoor Time

Incorporate outdoor time into your morning routine. Whether it’s having your breakfast outside, doing yoga in your backyard, or simply sitting on your balcony with a cup of coffee, making a habit of spending time outdoors in the morning can significantly increase your exposure to natural light.

3. Optimize Your Living Space for Natural Light

Maximize the amount of natural light in your home by opening curtains and blinds in the morning. If possible, arrange your workspace or breakfast area near a window to take advantage of the sunlight.

4. Consider Light Therapy Devices

For those living in areas with limited natural light, especially during the winter months, light therapy devices can be an effective alternative. These devices mimic natural sunlight and can help regulate your circadian rhythms when used for a short period in the morning.

5. Avoid Sunglasses Early in the Morning

While it’s important to protect your eyes from excessive UV exposure, avoiding sunglasses during the early morning hours can help maximize your exposure to beneficial natural light. Once the sun is higher and the UV index increases, you can then wear sunglasses to protect your eyes.

Conclusion

Morning light plays a crucial role in maintaining and enhancing various aspects of human health. From regulating circadian rhythms and improving sleep quality to boosting mood, energy levels, and cognitive function, the benefits of morning light are extensive and well-documented. Incorporating more natural light exposure into your daily routine can lead to significant improvements in both physical and mental well-being.

You’ve got nothing to lose, so go get yourself some morning light!!

References

Everything You Need to Know About Circadian Rhythms Circadian. Accessed May 2024