As the world becomes increasingly fast-paced and demanding, we can easily become more anxious, overwhelmed and feel more drained of energy. Research has shown that getting early morning sunlight can have numerous benefits for our physical and mental health. The best time to get outside is within the first hour of waking up or within an hour of sunrise. Ideally get outside while the sun is still low in the sky. In this blog post we will discuss 6 reasons why early morning sunlight is beneficial to health and wellness and why as little as 5 minutes outside in the morning can have you feeling better right away.
Boosts mood and energy levels
Exposure to early morning sunlight helps regulate our body's natural circadian rhythm, which is responsible for regulating our sleep and wake cycles. This, in turn, can boost our mood and energy levels, making us feel more alert and focused throughout the day.
Improves sleep quality
As mentioned earlier, exposure to early morning sunlight helps regulate our body's natural circadian rhythm. This can also improve our sleep quality by helping us fall asleep faster and stay asleep longer. In fact, studies have shown that people who get more exposure to natural light during the day have better sleep quality than those who do not.
In episode 16 of Andrew Huberman's podcast titled "The Neuroscience of Sleep: Part 2," he talks about the benefits of early morning sunlight exposure and the angle of the sun.
"The best time to get natural light exposure is in the morning. This is because the angle of the sun is low, which means that the light is traveling through more of the Earth's atmosphere. This filters out the blue light, which can be harmful to our eyes and disrupt our circadian rhythms. The light that is left over is predominantly longer-wavelength red and orange light, which is less intense and less disruptive to our eyes and our sleep.
But even though the light is less intense, it still provides enough stimulus to our retinas to signal our brains to stop producing melatonin, which is the hormone that makes us feel sleepy. So by getting early morning sunlight exposure, we can help reset our circadian rhythms and improve our sleep quality.
Supports cortisol
Cortisol is a hormone that is involved in the body's stress response and is regulated by the hypothalamic-pituitary-adrenal (HPA) axis.
A study published in the journal Photochemistry and Photobiology in 2004 found that 30 minutes of sun exposure in the morning decreased cortisol levels in healthy volunteers compared to a control group who did not receive sun exposure. The authors suggested that this effect may be due to the activation of the HPA axis by sunlight, which could help to reset the body's circadian rhythms.
Other studies were less conclusive, but it since cortisol rises in the morning, as melatonin levels naturally decline, it serves to reason that it would be impacted by sunlight which is know to regulate our circadian rhythms..
Supports vitamin D production
Exposure to sunlight is one of the most effective ways to get vitamin D, a nutrient that is essential for maintaining strong bones and overall health. Getting early morning sunlight can help our bodies produce more vitamin D, which can also boost our immune system and improve our overall health.
The amount of vitamin D that we produce from sun exposure can vary depending on a number of factors, such as the time of day, the season, the latitude, the amount of skin exposed, and the individual's skin pigmentation. In general, however, it is estimated that the skin can produce around 10-20 micrograms (400-800 IU) of vitamin D per 10 minutes of sun exposure under ideal conditions.
It's important to note that this estimate is based on a number of assumptions, and actual vitamin D production can vary widely depending on individual factors and environmental conditions. Additionally, it's important to balance the benefits of vitamin D production with the potential risks of excessive sun exposure, such as sunburn and skin cancer. Experts generally recommend getting vitamin D from a combination of sun exposure, diet, and supplements, and following safe sun practices to minimize the risk of skin damage.
Reduces the risk of depression
Research has shown that exposure to early morning sunlight can reduce the risk of depression and other mood disorders. This is because sunlight triggers the release of serotonin, a neurotransmitter that is responsible for regulating our mood and emotions.
Increases productivity
Exposure to early morning sunlight can also increase our productivity by improving our focus and concentration. This is because sunlight helps regulate our body's internal clock, which can improve our mental alertness and cognitive function.
In conclusion, getting early morning sunlight can have numerous benefits for our physical and mental health. From boosting mood and energy levels to improving sleep quality and reducing the risk of depression, the benefits of early morning sunlight cannot be overstated. So, make sure to spend some time outside in the morning and soak up the sun's rays for a healthier and happier you.
References:
Cajochen, C. (2007). Alerting effects of light. Sleep medicine reviews, 11(6), 453-464.
Wright Jr, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
Partonen, T., & Lönnqvist, J. (2000). Bright light improves vitality and alleviates distress in healthy people. Journal of affective disorders, 57(1-3), 55-61.
Chellappa, S. L., Steiner, R., Oelhafen, P., Lang, D., Götz, T., & Cajochen, C. (2011). Acute exposure to evening blue-enriched light impacts on human sleep. Journal of sleep research, 20(4), 558-561.
Webb, A. R., Kline, L., & Holick, M. F. (1988). Influence of season and latitude on the cutaneous synthesis of vitamin D3: exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. Journal of Steroid Biochemistry, 30(1-6), 135-138. doi: 10.1016/0022-4731(88)90051-5
Comentarios