Discover the benefits of viewing early-morning sunlight – and why you should make it a daily habit to reap the benefits of winter time health and vitality
What if we told you that you could sleep better, feel more energised and find a happier emotional balance just by going for a brisk morning walk? It sounds too good to be true, but studies show that spending as little as five to 10 minutes in the early-morning sunlight every day can have a profound impact on our physical and mental health. And the best part is, it’s totally free!
“Getting sunlight in your eyes first thing in the morning is absolutely vital,” says neuroscientist Dr Andrew Huberman, whose science podcast Huberman Lab frequently ranks in the top 10 podcasts worldwide. “It directly impacts our mood, our sleep, our ability to wake up and focus, our hormone levels, our immune system and our ability to cope with stress.”
But too many of us spend most (if not all) of our days indoors, often in front of a screen – and we wonder why we feel sluggish, burnt-out and anxious. “Humans evolved to live in harmony with the natural environment. Our ancestors spent their days exposed to the dynamic interplay of sunlight, temperature changes and fresh air,” explains Kate Booker, a naturopath and nutritional therapist (@kate.holistic.health). “However, modern lifestyles trap us indoors, depriving us of these natural regulators. This disconnection contributes to many chronic health issues such as poor sleep, low energy, hormonal imbalances and increased stress.”
A recent UK study of 85,000 people showed a link between low daytime light (often coupled with bright night-time light) and an increase in conditions such as major depressive disorder, generalised anxiety disorder, post-traumatic stress disorder and self-harm.
So how do we reap the benefits of early-morning light? On a sunny day, aim to get outside for 10 minutes within the first couple of hours of waking and look towards the sun (but never directly at it) without sunglasses on. On a cloudy day, increase that time to 20 to 30 minutes.
Here are some more reasons why it pays to make this part of your morning routine…
SLEEP EASY
Perhaps the most talked-about benefit of viewing early-morning light is its ability to regulate our internal body clock – known as our circadian rhythm. Kate says, “When we view light in the morning, it helps suppress melatonin [the hormone associated with sleep] and give us more energy during the day. This allows melatonin production to begin naturally in the evening, supporting restful sleep. Melatonin is also a potent antioxidant so is very important for aging well.”
FEEL ENERGISED
Stepping out in the morning light can have an instant effect on energy levels. That’s because the light at this time of day tells our bodies to crank up the release of cortisol, giving a healthy energy boost. “This timed release of cortisol into your system acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day,” Dr Huberman explains.
STAY BALANCED
It’s common for the darker months to leave us feeling down in the dumps. Kate explains, “Inadequate exposure to natural light can lead to mood imbalances, including seasonal affective disorder.” An easy remedy to this is to get outside as soon as the sun comes up because it gives us a boost of serotonin – the feel-good hormone. “Serotonin is a key neurotransmitter involved in mood stability and happiness,” says Kate.
PROMOTE HEALING
It’s beneficial to let those early-morning rays touch your skin too. In the first couple of hours of daylight, the sun’s rays are low in ultraviolet radiation and high in infrared light, which penetrates more deeply than UV and can promote healing, reduce pain and ease inflammation in the body. “Infrared light can stimulate mitochondrial function [the powerhouse of our cells], enhancing energy production at a cellular level,” says Kate.
NIGHT MODE
For optimum sleep, it’s also important to think about the light that we expose ourselves to in the evening. Bright overhead lights can mimic the effects of sunlight – which inhibits the release of melatonin, the hormone essential for sleep. Kate suggests, “Dim lighting signals the brain to wind down, mimicking natural sunset conditions. Use warm or red light, such as candles or salt lamps, and avoid blue or bright white lights as these suppress melatonin.”
Melissa Walsh, 47, a yoga teacher from Essex, said that getting out in the morning light has improved her mental and physical wellbeing, saying: “My energy levels have taken on a new lease of life!”
“I’ve always been interested in natural health so when I came across an Instagram page that promoted rising with the sun, getting outside and moving straight away – as our ancestors would have done – it just rang true to me that this is what we should be doing rather than waking up and reaching for our phones.
“I do my best to rise at the same time as the sun every day. I either get straight out for a walk with my dog or I step into my back garden with bare feet and a cup of warm water with lemon and ginger. I let the natural light into my eyes to jump-start my natural body clock. Then, I go back inside to have breakfast and my daily allowance of one coffee.
“I’ve been doing this for around three years and the impact – which was almost instant – has been so positive. My body clock has reset itself. I wake up naturally without an alarm and I also wind down more easily at night, ready for a good night’s sleep. I’ve found that working in harmony with light in the morning and night has improved my energy levels – they’ve taken on a new lease of life!
“As well as this, my mood is much more level and my hormones are more balanced. I also maintain a healthy, steady weight because I believe my body is metabolising as it should be.
“I’d recommend getting outside first thing to everyone. We are more connected to our computers and screens than ever before but less connected to our true nature.
“I believe the sun is therapeutic. It brings such life and harmony to nature and as we are not separate from nature, why wouldn’t it work in harmony with us too?”
Follow Melissa on Instagram @melissa_joanne_yoga
