In today’s fast-paced world, it’s no secret that many of us struggle to get a good night’s sleep. From late-night screen time to hectic schedules, there’s a lot that can throw off our body’s natural rhythms. But did you know that something as simple as stepping outside in the morning sunlight can make a huge difference to your sleep quality?
It sounds like hippy nonsense, I know. Trust me though - there’s a solid body of evidence in support of morning sun exposure.
The Science Behind Morning Sunlight and Sleep
Our bodies operate on a 24-hour internal clock, known as the circadian rhythm. This natural cycle regulates everything from energy levels during the day to how well we sleep at night. Morning sunlight plays a crucial role in setting this internal clock.
When your eyes are exposed to natural light early in the day, it signals your brain to stop producing melatonin – the hormone that makes you feel sleepy – and boosts serotonin levels instead. This helps you feel awake and energised. As the day progresses, your body uses that serotonin to produce melatonin in the evening, preparing you for restful sleep.
Research consistently shows that people who get regular exposure to natural light in the morning have better sleep quality at night. They fall asleep more easily, stay asleep longer, and wake up feeling more refreshed.
A 2023 study titled ‘Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students’ concluded…
The results showed that exposure to morning bright light versus regular office light yielded a higher sleep efficiency.
How to Incorporate Morning Sunlight Into Your Routine
The good news is that getting your daily dose of morning light doesn’t require a major lifestyle overhaul. Here are some simple ways to make it part of your day:
1. Go for a Morning Walk
Start your day with a refreshing walk outdoors. Whether it’s a brisk 10-minute loop around your neighbourhood or a longer stroll through a local park, spending time outside in the morning sun can work wonders for your body and mind.
2. Use It as Your Commute
If you live close enough to work, consider walking or cycling part of your commute every morning. Not only will this give you that vital sunlight exposure, but it’s also a great way to get your body moving and your mind focused for the day ahead.
3. Step Outside with Your Morning Coffee
If walking isn’t an option, take your coffee or tea outside for 10-15 minutes. Sit in the sun, breathe in the fresh air, and let the light do its work.
4. Get Active in the Morning
If you’re already exercising, consider doing it outdoors. Join a morning fitness class, go for a run, or practise yoga in the park to combine sunlight exposure with physical activity.
Benefits Beyond Sleep
While the connection to sleep is one of the biggest perks, morning sunlight offers plenty of other benefits:
• Boosted mood: Exposure to natural light helps increase serotonin, which enhances your overall mood.
• Improved focus: A well-regulated circadian rhythm keeps your energy levels and focus consistent throughout the day.
• Stronger immune system: Sunlight helps your body produce vitamin D, which supports immune health and overall wellbeing.
Improving your sleep doesn’t have to be complicated. Something as simple as embracing the morning sun can have a profound impact on your sleep quality, energy levels, and overall health. So, lace up your trainers, step outside, and soak up that sunshine – your body (and your sleep) will thank you for it!
Looking to build healthy habits and stay active? Join us at AdMac Fitness and let us help you create a lifestyle that works for you!
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