Did you know that basking in the sun can significantly enhance your sleep quality? As someone deeply entrenched in health and wellness, I was surprised to discover just how much sun exposure could aid in better rest. Despite diligently practising meditation, eating healthily, and minimising caffeine, my ongoing stress led to anxiety that disrupted my sleep. I often found myself waking up in the middle of the night, thoughts racing about unfinished tasks and daily pressures. Determined to find a natural solution, I consulted Andrea Micheo, a certified holistic health coach who suggested morning sunlight as a remedy to help regulate my cortisol levels, the stress hormone.
Understanding the connection between sunlight and our circadian rhythm is crucial. Our body’s internal clock, which manages the 24-hour sleep-wake cycle, profoundly reacts to light and darkness. This rhythm orchestrates when we feel hungry, sleepy, or alert. The suprachiasmatic nucleus (SCN) in the brain orchestrates this process, prompting the release of cortisol in the morning and melatonin at night. To get my sleep back on track, I began soaking up sunlight first thing in the morning, with stunning results. “About a year ago, I started getting sunlight first thing in the morning and at sunset as a means to regulate my circadian rhythm. Since then, I’ve ditched the melatonin and have been getting more quality sleep,” shared Micheo.
Timing is everything when it comes to light exposure. Our internal clock is particularly responsive to light within three critical periods: just after waking, about two hours before bedtime, and throughout the night. These principles help align the circadian rhythm, enhancing sleep quality and helping you fall asleep faster. As Micheo emphasises, this efficient, natural method has yielded positive feedback from her clients time and again.
Before incorporating morning sunlight into my routine, I had a sleep score of approximately 80, classified as “good”. Despite averaging nearly eight hours of sleep, I struggled with frequent awakenings and lengthy time taken to drift off. However, after adding a simple 30-minute morning walk under the sun, my experience changed dramatically. In fact, I discovered that I slept an additional hour, experienced fewer awakenings, spent more time in deep sleep, and fell asleep in just nine minutes, feeling a little more energised and revitalised.
To maximise your morning sunlight exposure, consider these practical tips: step outside shortly after waking, aiming for a minimum of 30 minutes in the sun. Protect your skin with sunscreen, even in the morning, to prevent harmful exposure. Always consult your healthcare provider before commencing any light therapy to ensure it aligns with your health needs.
Here are some creative ways to invite more sunlight into your morning routine: rise with the sun to embrace the light’s early warmth, open curtains wide to welcome natural illumination into your home, and engage in outdoor activities like walking or stretching to soak up the sun’s wonderful energy. If time is tight, try having breakfast by a window or investing in a light therapy lamp for dark or dreary days. The transformation that morning sunlight brings is worth every bit of effort!
Morning sunlight plays a crucial role in regulating our sleep-wake cycle and improving sleep quality. Consultation with a holistic health coach led to incorporating daily sunlight exposure, resulting in a remarkable boost in sleep metrics. Practical tips for optimal sunlight exposure include timing, duration, and skin protection to harness its full benefits.
In summary, exposure to morning sunlight can drastically improve sleep quality by regulating our circadian rhythm. It offers a natural, simple solution to enhance recovery and well-being, making it a valuable addition to any health-conscious individual’s routine. Following the right strategies can lead to a revitalised sleep experience and improved overall health, reflecting the profound connection our bodies have with the natural world.
Original Source: www.cnet.com
