This Morning Routine Will Improve Your Mood
The Benefits of Going Outside in the Morning: How Sunlight Can Reset Your Circadian Rhythm
In the hustle and bustle of modern life, it's easy to get caught up in the daily grind, staring at screens, running from one task to the next, and sometimes, even skipping the natural world altogether. Yet, there’s one simple, natural activity that can have a profound impact on your health: spending time outside in the morning sunlight.
While we all know that sunlight is essential for vitamin D production, it also plays a critical role in regulating our body’s internal clock—our circadian rhythm. In fact, exposing your eyes to the morning sun can reset your circadian rhythm, improve sleep, boost mood, and enhance overall well-being. Let’s dive into the science behind this and explore why getting outside in the morning is so beneficial.
What is the Circadian Rhythm?
Our circadian rhythm is essentially our body’s natural 24-hour cycle that helps regulate sleep, wakefulness, hormone production, and various bodily functions. It’s influenced by external cues, like light and darkness. Our internal clock is primarily controlled by the brain’s suprachiasmatic nucleus (SCN), which is sensitive to light, especially the natural light we get from the sun.
When we’re exposed to light in the morning, especially sunlight, it signals to our brain that it’s time to wake up and start the day. This helps reset our circadian rhythm, making it easier to fall asleep at night and wake up feeling refreshed in the morning.
How Morning Sunlight Affects Your Circadian Rhythm
When you wake up and step outside into the morning sun, the light entering your eyes helps synchronize your internal body clock. This process is known as photoentrainment, and it’s the key to regulating your circadian rhythm. Here’s how it works:
Morning Light Triggers the Release of Cortisol: Exposure to sunlight in the morning boosts the production of cortisol, a hormone that helps us feel alert and awake. This is why you often feel more awake after spending time outside in the morning—your body is receiving the signal to start the day with energy.
Regulates Melatonin Production: Sunlight in the morning also helps suppress the production of melatonin, the hormone that makes us feel sleepy. This is important because melatonin naturally increases in the evening, signaling our bodies that it’s time to wind down. By getting morning sunlight, you help “reset” this cycle, making it easier to fall asleep at night.
Helps Improve Sleep Quality: When your circadian rhythm is properly regulated, it leads to better quality sleep. Regular exposure to morning sunlight, especially within the first hour of waking up, can help you fall asleep faster at night and experience more restorative sleep.
Improves Mood and Mental Clarity: The sunlight’s effect on your circadian rhythm doesn’t just influence your sleep—it can also improve your mood. Exposure to natural light stimulates the production of serotonin, the "feel-good" hormone that helps regulate mood, reduce anxiety, and promote a sense of well-being. Increased serotonin levels during the day can even lead to better focus and mental clarity.
Other Health Benefits of Morning Sunlight
Beyond regulating your circadian rhythm, there are numerous other benefits to stepping outside and soaking in the morning sun:
Vitamin D Production: Sunlight is our most natural source of vitamin D, which is essential for bone health, immune system function, and mood regulation. Getting morning sunlight, especially before 10 a.m., allows your skin to absorb UVB rays, which are necessary for vitamin D synthesis. This can help prevent vitamin D deficiency, which is linked to conditions like osteoporosis, heart disease, and depression.
Boosts Energy Levels: The combination of fresh air, movement, and sunlight helps increase your energy levels and set a positive tone for the day. Even just a short walk outside can boost circulation, get your body moving, and kickstart your metabolism.
Improved Mental Health: Sunlight exposure has been shown to have a positive effect on mental health, with research linking it to a reduction in symptoms of depression and anxiety. Morning sun can increase serotonin levels and help stabilize your mood throughout the day, making it easier to manage stress and feel more optimistic.
Regulates Appetite and Digestion: Exposure to sunlight can also help regulate your appetite. Morning light can signal your body to activate the proper hormones that promote digestion and hunger signals at appropriate times. This can help prevent overeating and support better digestion throughout the day.
Enhanced Cognitive Function: Spending time outside in the morning can also improve cognitive function, memory, and creativity. The combination of natural light, fresh air, and movement can increase brain activity, helping you feel sharper and more alert as the day progresses.
How to Make Morning Sunlight Part of Your Routine
Incorporating morning sunlight into your daily routine is simple and can be done with minimal effort. Here are a few tips to make the most of your morning sunlight exposure:
Step Outside Early: Aim to spend 10–30 minutes outside within the first hour of waking up. Whether it’s a walk, stretching, or just sitting in your yard or on your balcony, getting sunlight early in the day will have the most significant impact on resetting your circadian rhythm.
Go for a Walk or Exercise: If possible, combine your time in the sun with some light physical activity. A brisk walk, yoga, or stretching outside can help boost circulation and amplify the benefits of sunlight exposure.
Avoid Sunglasses (If Safe): Try to avoid wearing sunglasses during your morning sunlight exposure, as this will help maximize the amount of light entering your eyes. However, make sure you're not exposing yourself to intense, direct sunlight for too long to prevent eye strain.
Make It a Habit: Consistency is key when it comes to resetting your circadian rhythm. Try to get outside around the same time each day to help your body build a consistent pattern of waking and sleeping.
Conclusion: Embrace the Morning Sun for Better Health
In a world where we spend so much time indoors and behind screens, it’s easy to forget the simple power of nature. By stepping outside in the morning sunlight, you can reset your circadian rhythm, improve sleep quality, boost mood, and enhance your overall well-being. The morning sun is a natural tool for aligning your internal clock with the world around you—leading to better health, sharper focus, and a happier, more energized day. So, next time you wake up, consider stepping outside and letting the sun work its magic. Your body and mind will thank you.