Morning sunlight plays a crucial role in setting the body’s internal clock for the day. This is because light is the main cue that tells the brain to follow healthy circadian rhythms by all organs and tissues. It plays a role in how well we function throughout the day – it increases energy and alertness, improves mood, improves sleep, and overall health.
In this blog I briefly discuss the benefits of morning sunlight and different sunlight frequencies during the day, how to better align with and reset your master body clock, and tips for managing light exposure during the day. Let’s start learning and putting it into practice!
Why sunlight matters
We spend more time indoors than ever, but our bodies still rely on signals from Nature to function properly. One of the most powerful signals is sunlight, especially morning sunlight. Far from being something to fear, sunlight is essential for your hormones, metabolism, mood, sleep and wellbeing.
Here’s the truth: With sunlight we thrive. Without it, we merely survive.
Sunlight as Nature’s nutrient
Sunlight isn’t just light — it’s a nutrient. Your body uses it to reset your circadian rhythm (a 24-hour biological light/dark cycle), regulate hormones and support overall health, as all body systems depend on these rhythms to be in sync and work in harmony.
For millions of years, all life has relied on the sun for survival. Today, misinformation (i.e. information with missing information) and fear around sun exposure have left many people disconnected from this vital source of health and wellness. Large portions of the population in the West are deficient in some wavelengths (frequencies) of light while others are being overdosed, creating health imbalances.
The spectrum of sunlight
Natural sunlight is made up of many wavelengths (think colours of the rainbow), from ultraviolet (UVA and UVB) to blue, red and infrared light. Each of these plays a unique role in how your body functions:
- UV light: triggers vitamin D production, supports immune function, turns on the thyroid gland, initiates hormone production (serotonin, dopamine, melatonin), lifts mood
- Blue light: signals your brain what time of day it is
- Red and infrared light: support healing, energy production and body repair. Present in morning sunlight and afternoon ligh
Indoor lifestyles and excessive reliance on artificial light leave us deficient in many of these wavelengths, while often overdosing on blue light via device use and indoor LED lighting. Morning sunlight is especially lacking in large segments of population in the West.
Did you know? Even when the sun is not visible on a cloudy day, the light signals are still received through the eyes to the brain.
How morning light sets your circadian rhythm
Your circadian rhythm [1] is your 24-hour internal cycle that governs sleep, metabolism, hormones, digestion, body temperature and even mood. Light is the main “time cue” (zeitgeber) that keeps this rhythm in sync. Here’s how it works:
- Light enters the eyes (and also skin)
- The brain’s master clock (the suprachiasmatic nucleus or [2]SCN located in hypothalamus registers these signals
- This master clock coordinates “peripheral clocks” in your organs and tissues
- Together, they regulate everything from blood pressure, sleep-wake cycle [3], metabolism to energy production, and more
Specifically, morning blue light tells your brain it’s daytime and what processes should be initiated. Blue light is low at sunrise, peaks at midday and fades at sunset. This daily variation is what keeps your body clock aligned with nature.
Circadian rhythms are influenced by several factors: light (primary cue), meal timing, temperature, stress and physical activity.
Did you know? The SCN, clock genes and mechanisms behind circadian rhythms were discovered only recently. The scientists involved were awarded the 2017 Nobel Prize in Physiology or Medicine [4]. Circadian [5] biology [5] is the study of biological processes that follow circadian rhythms.
How to reset your body clock
If your body clock has been disrupted, you can help get it back on track by resetting your circadian rhythms with sunlight by making a few lifestyle changes including:
- Get morning sunlight with naked eyes within the first hour after waking
- Have regular light breaks during the day – every 2-3 hours is beneficial to keep the clock in sync with the changing light wavelengths. Expose the eyes and the skin
- Limit artificial light at night, especially blue light from LEDs and screens
- Keep a consistent sleep schedule — rise and rest with the sun when possible
- Make your bedroom cool and dark to support restorative sleep
Important: don’t stress about doing it right the first time! You don’t need to implement these steps all at once – make a plan, be consistent and make the changes gradually, choosing most doable activities/ options for you and your family to start with. Check out my blog How to reset sleep patterns and circadian rhythms [6] for more guidelines and practical tips.
Key takeaways
- Anytime you let sunlight into the eyes and/or on the skin, you’re getting many benefits (more on it in a separate blog)
- Morning sunlight is nature’s reset button. By stepping outside daily, you’re giving your body the signals it needs to function at its best — from sharper focus to deeper sleep [7].
- Maximise time spent outdoors in natural light during the day, try to fall asleep and wake up at consistent times each day, do your best to rise and sleep with the sun.
- You can’t supplement sunlight. Sunlight = TINA = There Is No Alternative!
Find out more about the importance of morning sunlight and sunlight throughout the day for our health and wellness in my follow up blogs to be published over the next few weeks. I’ll link them here as they are published. In the meantime, let me know below if you have any questions I can answer for you.
If you have been searching for an online gut naturopath or nutritionist [8] helping clients based anywhere in Australia, please get in touch.
Book an online consultation now [9] or click on the button below to book a free 15-minute initial discussion to talk about your circumstances and how I can help.
[9]I look forward to connecting with you and to helping you achieve better health and wellbeing!
Best of Health
[10]
Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health and Wellbeing
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Disclaimer: The above material is for informational and educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.
Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping clients transform their lives by becoming healthy and well naturally. Joanna has 15 years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances (especially menopause), senior health (osteoporosis and bone health) and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help eBooks. View full bio [13].