Morning sunlight is often seen as a luxury rather than a necessity on busy mornings before work or school. However, experts emphasize the importance of getting as much early light as possible for various reasons beyond just improving mood.
According to Elizabeth “Birdie” Shirtcliff, a research professor at the Center for Translational Neuroscience at the University of Oregon, sunlight acts as a cue for our daily routine. It helps regulate the cortisol awakening response, which is the stress hormone version of the body’s get-up-and-go signal in the morning. The anticipation of sunrise triggers the rise in cortisol, preparing the body to wake up and feel prepared for the day.
In addition to setting up daily rhythms, exposure to morning sunlight sends signals to the brain to secrete cortisol and suppress melatonin, the sleep hormone. Sunlight also plays a crucial role in regulating the circadian rhythm, keeping us awake during the day and helping us sleep at night.
Dr. Sujay Kansagra, the director of the pediatric neurology sleep medicine program at Duke University Medical Center, highlights the importance of getting morning sunlight for resetting the circadian rhythm. While outdoor sunlight is ideal, even sunlight through windows can be beneficial in advancing the sleep-wake cycle.
Getting sunlight in the morning is especially important for night owls and people with seasonal affective disorder. It can help night owls feel more awake in the mornings and advance their circadian rhythm to wake up earlier. Additionally, morning sunlight can counteract the effects of seasonal depression caused by a lack of sunlight.
Overall, incorporating morning sunlight into your daily routine can have long-term benefits for sleep quality, energy levels, and overall well-being. While there isn’t an exact formula for how much sunlight is needed, aiming for 15 to 30 minutes outdoors within the first few hours of waking up can be beneficial. Making morning sunlight a habit can lead to noticeable improvements in sleep and energy levels over time.
Source: https://www.pressrundown.com/health/sunlight-is-important-for-health-especially-in-the-morning
