Health and beauty

 Getting morning sunlight improved my sleep. Here's why you should start too

Simple daily habits can make all the difference when it comes to improving your health - getting sunlight first thing in the morning is one of them.

As someone who's worked in the health and wellness industry for some time, I often assume I know everything there is to know about staying healthy. So when I found myself drowning in anxiety and not knowing what to do, I knew I had to turn to a professional to help me find alternative ways to manage stress.

If you have ever struggled with anxiety, you know how it can wreak havoc on your sleep. Personally, I have no problem falling asleep. My problem is staying asleep. I often wake up in the middle of the night with racing thoughts about everything I need to do. I had done all the 'right' things to manage my anxiety, such as reducing my coffee intake, breathing consciously, meditating and eating balanced meals. Although I was seeing small improvements, the results weren't lasting. I spoke to Andrea Micheo, a certified holistic health coach from the Institute for Integrative Nutrition, to find natural remedies for anxiety.

Sunset walk on the beach in Puerto Rico

Nasha Addarich Martínez/CNET

For the first face-to-face session, we walked along the beach at sunset. I told her what my day had been like, and she gave me some practical tips on how to start regulating my cortisol levels (also known as the stress hormone). My first task was to get some sunlight first thing in the morning.

How morning sunlight affects your circadian rhythm.

A good night's sleep is essential for our health. An often overlooked factor in achieving a good night's sleep is exposure to sunlight in the morning. There are many benefits to getting sunlight first thing in the morning, such as boosting your mood and improving your sleep quality. But how? Great question, let's get down to it.

We can't talk about morning sunlight and improved sleep hygiene without first addressing our circadian rhythms. This is the body's 24-hour sleep-wake cycle. It naturally responds to light and darkness and tells us when we're hungry, when we're sleepy and when it's time to wake up. Think of it as an internal clock. 

According to Johns Hopkins, the SCN (or suprachiasmatic nucleus) is the area of your brain that controls your sleep-wake cycle. In the morning, your eyes detect sunlight and then the SCN triggers the release of cortisol to help your body wake up. Sunlight in the morning helps regulate your circadian rhythm, as light signals to your body and brain that it's time to start the 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 first thing in the morning and at sunset to regulate my circadian rhythm. Since then, I've stopped taking melatonin and have been getting better quality sleep," says Micheo. 

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

The first hour after waking up: In the morning, when you are exposed to sunlight, your body begins to suppress its production of melatonin (the sleep hormone).

About 2 hours before bedtime: As it gets darker outside, your brain gets the signal that it's time to wind down and go to bed.

During the night: Darkness continues to send signals to the brain to keep us asleep.

You can use these three levels of light to synchronise your circadian rhythm. Studies show that exposure to daylight not only improves sleep quality, but can also help you fall asleep earlier. "I always recommend this time-efficient and cost-effective behavioural tool to all my clients and continue to receive positive results and feedback," added Micheo.

Insight into my sleep quality before and after morning sunlight. 

I'm a good sleeper: I prioritise my sleep and usually get enough quality sleep to wake up feeling refreshed the next day. Looking at the data from my Oura ring (a cool fitness tracker), my average sleep score is around 80 (which Oura calls "good"). Here's my sleep data from the night before I added sunlight to my morning routine.

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

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

I didn't change anything else in my day or night routine, and this is what I woke up to:

The first thing I noticed was that I slept an extra hour and woke up less often 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? Apart from feeling a little more energetic, I didn't experience a huge change. But I am surprised to have noticed such a difference in my sleep quality in just one day of exposure to the morning sun. The initial results are very promising and I plan to get sunlight most mornings to see if I see a significant improvement in the long term.

Guide to morning sun therapy. 

While there's no one right way to get sun in the morning, these general guidelines can help you maximise your time in the sun:

Get outside within the first hour after waking up: Because your body is most sensitive to light when you wake up, it's a good idea to get some sunshine 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 amount of time to spend in the light.

Wear sunscreen: Although the sun's UV rays are 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 light therapy in the morning sun, talk to your doctor to make sure it's safe for you.

Tips for getting more sunlight in the morning. 

Now that we've looked at how morning sunlight can affect your sleep quality, let's look at how you can get more sunlight.

Rise with the sun: Waking up at sunrise can make a big difference to your sleep. Aim to wake up early and catch the first rays of the sun to help regulate your circadian rhythm.

Open your curtains and blinds: An easy way to maximise natural light in your home is to open your blinds and curtains. This will allow sunlight to act as a natural wake-up signal for your body.

Do outdoor activities in the morning: Whether it's going for a brisk walk or just stretching on your patio, exposure to natural light and physical activity can help you wake up naturally.

Eat breakfast by a window: If you're short on time in the morning and can't find an extra 15 minutes of sunlight, try having your breakfast or coffee near a window.

Invest in a light therapy lamp: If you have limited access to natural sunlight or live in an overcast area, consider a light therapy device that mimics the spectrum of natural light.

In Conclusion 

The information contained in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care provider with any questions about a medical condition or health goals.