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Imagine waking up feeling refreshed, energised, and emotionally balanced just from a brisk morning walk. It might seem far-fetched, but research indicates that just 5 to 10 minutes of early-morning sunlight daily can significantly benefit our physical and mental well-being and it won’t cost you a penny!
“Getting sunlight in your eyes first thing in the morning is absolutely vital,” neuroscientist Dr Andrew Huberman, host of the popular Huberman Lab podcast, insists. “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.” Yet, many of us are guilty of spending most of our time indoors, glued to screens, then wondering why we’re left feeling tired, burnt-out, and anxious. Naturopath and nutritional therapist Kate Booker (@kate.holistic. health) sheds light on the issue: “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,” she says.
There are best ways to set your day off on the right foot
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“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.”, reports the Mirror.
A recent study in the UK involving 85,000 participants has found a connection between low daytime light (often paired 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 can we make the most of early-morning light? On a sunny day, try to spend at least 10 minutes outside within the first couple of hours after waking up, looking towards the sun (but never directly at it) without wearing sunglasses. If it’s a cloudy day, extend this time to 20 to 30 minutes.
Here are a few more reasons why you should consider making this a part of your morning routine….
Finding new ways for your morning routine could help with your health and wellbeing
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SLEEP EASY
One of the most frequently discussed benefits of getting some early-morning light is its ability to regulate our internal body clock also known as our circadian rhythm. Kate explains, “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 into the fresh morning light could instantly pep up your energy levels. The reason? That early light signals our bodies to increase the release of cortisol, kick-starting a healthy energy burst. “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,” explains Dr Huberman.
KEEP YOUR SPIRITS UP
The darker days can often make us feel low. Kate points out, “Inadequate exposure to natural light can lead to mood imbalances, including seasonal affective disorder.”
A simple fix is to catch those early sun rays each morning as they not only brighten the day but also boost serotonin known as the happy hormone. “Serotonin is a key neurotransmitter involved in mood stability and happiness,” Kate says.
HEALTH BOOST
There’s also a health kick from dawn’s gentle sunlight on your skin. Right after sunrise, the sun beams are rich in healing infrared light and low in harmful ultraviolet radiation, allowing a deep penetration that can encourage healing, soothe pain and calm inflammation.
“Infrared light can stimulate mitochondrial function [the powerhouse of our cells], enhancing energy production at a cellular level,” notes Kate.
NIGHT MODE
For the perfect night’s sleep, it’s crucial to consider your evening light exposure. Bright lights can hinder melatonin production, which is vital for sleep. Kate advises, “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 uses daylight to boost her mental and physical health
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Essex-based yoga teacher Melissa Walsh, 47, shares how embracing morning light has revitalised her energy levels – ‘My energy levels have taken on a new lease of life!’
She explains her holistic approach to wellness: “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.”
Melissa details her morning routine: “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. And 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
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