Good quality sleep starts in the morning

Morning Sunlight: The easiest and quickest way to benefit the quality of your sleep

A QUICK NOTE

Good morning. It’s a beautiful, sunny morning here in London. It would be remiss of me not to share a quick tip on how to use the morning sun to improve your sleep.

WHAT

Getting sunlight exposure into your eyes each morning before 10 AM helps regulate your biological clock (circadian rhythm), improving sleep latency (how long it takes to fall asleep) and sleep quality (how much of your sleep is restorative).

On sunny days, you need 5-10 minutes of light exposure each morning; on cloudy days, 20-30 minutes.

HOW

Morning sunlight exposure stimulates the production of serotonin, which helps regulate sleep-wake cycles.

It also suppresses melatonin, a hormone that makes you feel sleepy.

So, morning sun benefits sleep by “resetting” your internal clock and syncing your circadian rhythm with the natural light-dark cycle, meaning that as you approach nighttime, your body is aware and prepared (chemically) for sleep at the right time.

This is because serotonin is produced throughout the day and then converted to melatonin in the evening, signalling that sleep is approaching.

WHY

Partly because of the sun’s blue wavelengths (more apparent in the morning versus the evening).

The blue light in the morning sun signals to your body that melatonin should be suppressed, further indicating that the morning is a time to be awake and alert.

Conversely, this is also why we should avoid blue light from devices/LEDs at night, as it can confuse our circadian rhythm.

ACTION YOU COULD TAKE

First thing in the morning, head out for a 15-20 minute stroll without your phone.

Not only is this a pleasant way to start the day, but you also avoid being triggered by your phone the second you wake up.

If you don’t fancy a walk, sit outside for your morning tea or coffee, and by the time you are finished, you will have gotten the light exposure required.

DISC

It sounds obvious, but do not stare directly into the sun.

You can get your sunlight exposure indirectly just by being outside in the morning and looking at the sky (not directly at the sun).

Try to do this earlier in the morning when the sun has not yet reached full intensity.

PLEASE NOTE

I research each topic thoroughly before sending each newsletter. However the science is ever-evolving. The information, at the time of sending, was accurate to the best of my knowledge.

The information contained in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any changes to your lifestyle, including on the subject discussed here.

Not all sleep concerns can be fixed with a good routine. If you suspect you may suffer from a sleep disorder (sleep apnea, insomnia, etc.) consult your doctor.

Learn more:

The Benefits of Morning Sun