Getting morning sunlight saved my sleep quality. Here’s how

When you’re stressed, finding something to make you feel more relaxed can seem overwhelming, if not downright impossible. I know it was for me. Despite working in the health and wellness field for years, I still need professional help to manage stress.

If you’ve dealt with anxiety, you know how devastating it can be rush into your dream. I personally have no problem falling asleep; sleeping is my problem. I often wake up at ungodly hours and think about everything I have to do, everything I didn’t manage to do the day before. I did all the “right” things to manage my anxiety, like cutting down on coffee, deliberate breathing, meditation and eat balanced meals. Although I saw small improvements, the results were not long-lasting. That’s when I talked Andrea Micheocertified holistic health coach from Institute for Integrative Nutritionto find natural remedies for anxiety.

At the first personal consultation, we walked along the beach at sunset. I gave her a summary of what my day was like, and she gave me some helpful tips to start regulating my cortisol levels (also known as stress hormone). My first task was to get sunlight in the morning.

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How morning sunlight affects your circadian rhythm

A good sleep is necessary for our health. One of the often overlooked factors in achieving quality sleep is exposure to sunlight in the morning. There are many benefits of getting sunlight in the morning, such as lifting the mood and improving your sleep quality. How? Great question, let’s get into it.

We can’t talk about morning sunlight and improved sleep hygiene without first addressing ours circadian rhythm. This is the body’s 24-hour sleep-wake cycle. It naturally reacts to light and darkness, and dictates when we will be hungry, when we are sleepy and when it is time to wake up. Think of it as an internal clock.

According to Johns Hopkins, the SCN (or suprachiasmatic nucleus) is areas of your brain which controls your sleep-wake cycle. In the morning, your eyes sense sunlight, and then the SCN triggers the release of cortisol to help your body wake up. Getting sunlight in the morning helps regulate your circadian rhythm because light signals your body and brain that it’s time to start your day. When it gets dark at night, the SCN triggers the release of melatonin, which makes you sleepy.

“About a year ago, I started getting sunlight in the morning and at sunset as a means to regulate my circadian rhythm. “Since then, I’ve been off melatonin and I’ve been sleeping better,” Micheo said.

Our internal clock is most sensitive to light during three specific times of the day:

• During the first hour after waking up: In the morning, when you are exposed to sunlight, your body starts suppressing the production of melatonin (the sleepy hormone).
• About 2 hours before bed: As it starts to get dark outside, your brain gets the signal that it’s time to start relaxing and it’s time for bed.
• During the night: Darkness continues to signal the brain to keep us asleep.

You can use these three phases of light to synchronize your circadian rhythm. Studies show that exposure to daylight not only does it improve the quality of your sleep, but it can also help you fall asleep earlier. “I always recommend this time-efficient and cost-effective behavioral tool to all my clients and continue to receive positive results and feedback,” added Micheo.

Read more: Circadian rhythm: Here’s how to reset and get better sleep

Insight into my sleep quality data before and after morning sunlight

I sleep well: I prioritize my sleep and usually get enough quality sleep to wake up refreshed the next day. When looking at the data from my Our ring (great fitness tracker), my average sleep score is around 80 (which Oura labels as “good”). Here are my sleep data from the night before I incorporated sunlight into my morning routine.

As you can see, I slept almost 8 hours, but I had more awakenings than usual (calmness), it took me 28 minutes to fall asleep (10 to 20 minutes is normal for most adults) and I didn’t spend the ideal amount of time deep sleep.

The only thing I changed in my morning routine was a 30-minute walk outside shortly after waking up. I didn’t wear glasses or a hat to expose my eyes to the first rays of the morning sun, but I did protect my skin with sunscreen. If you go outside later in the day, it’s best to wear a hat and sunglasses and use sunscreen.

Read more: The best sunscreen

I didn’t change anything else in my day or night routine, and here’s what I woke up to:

The first thing I noticed was that I slept an entire hour more and experienced fewer awakenings during the night. I also spent more time in deep sleep, and it only took me 9 minutes to fall asleep.

Did I feel different? Other than feeling a little more energetic, I didn’t experience much of a shift. I was surprised to see such a difference in sleep quality in just one day of morning sun exposure. The initial results are quite promising, and I plan to get sunlight most mornings to see if I see significant improvement in the long term.

A Guide to Sunlight Therapy in the Morning

There’s no one right way to get sunlight in the morning, these general guidelines can help you make the most of your time in the sun:

• Go outside within the first hour of waking up: Since your body is most sensitive to light right when you wake up, it’s a good idea to soak up some sun first thing in the morning.
• Aim to spend at least 30 minutes in the sun: According to Harvard Medical School, 30 minutes is the optimal time to be in the light.
• Be sure to wear sunscreen: While it is solar UV radiation less harmful in the morning than during the day, it’s still a good idea to protect yourself with sunscreen.
• Talk to your doctor: Before trying morning sun light therapy, be sure to talk to your doctor to make sure it’s safe for you.

Tips for getting more sunlight in the morning

Now that we’ve moved on to how morning sunlight can affect the quality of your sleep, let’s dive into ways to get more sunlight.

• Rise with the sun: Waking up around sunrise can change your sleep. Aim to wake up early and catch the first rays of sunlight to regulate your circadian rhythm.
• Open curtains and blinds: One simple way to make the most of the natural light in your home is to open the blinds and curtains. This allows sunlight to provide a natural wake-up signal for your body.
• Do outdoor activities in the morning: Whether it goes for a fast walk or just stretching on the terrace, exposure to natural light and physical activity can help you wake up naturally.
• Eat breakfast by the window: If your time is limited in the morning and you just can’t find an extra 15 minutes to get some sunlight, try eating breakfast or drinking coffee near a window.
• Invest in a light therapy lamp: If you have limited access to natural sunlight or live in a region with cloudy weather, consider a apparatus for light therapy which mimics the spectrum of natural light.