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Morning Light & Sleep: A Simple Longevity Hack
When it comes to improving your sleep, a very simple and easy-to-do change in your life can result in significant improvements in your sleep quality, length and even help to prevent some long term negative health effects. The habit Iām referring to is simply exposing yourself to some morning sunlight. Let me explain why morning light is so important, what the science shows and how you can easily include this in your daily routine.
Light & Sleep: The First Century of Scientific Study
It has been over 100 years since scientists recognized the relationship between light and sleep. In one of the earliest studies of light's effects on sleep, Dr. Nathaniel Kleitman, a scientist studying sleep, lived in a cave to determine how the lack of light would affect his own internal biological clock. Since then, numerous studies have demonstrated the relationship between time outdoors (and thus exposure to light) and sleeping. One of the first large-scale studies was conducted in Europe in 2003. The researchers found that the amount of time spent outdoors during the day correlated with the earlier sleep times and longer total sleep periods. Additionally, while the amount of light you receive is important, timing is equally important.
Morning Sunlight vs. Artificial Lighting
So, why is morning sunlight so effective at helping regulate sleep patterns compared to indoor or artificial lighting? Outdoor light levels can reach 10,000 lux or higher; however, most indoor lighting will never exceed 400 lux. The brightness, and the specific wavelength (color) of morning sunlight, especially the blue wavelength of light, provides the brain with a clear message that it is time to awaken. This early signal allows the brain to reset its internal circadian rhythms. These rhythms influence many aspects of physiology including, sleep-wake cycles, hormone production, metabolism, and more.
What the Science Says About Timing
- College students who were exposed to bright morning light reported greater sleep quality
- Employees who worked in offices that provided more daylight in the mornings experienced less disrupted sleep
- Researchers found that individuals who were exposed to morning sunlight were able to sleep better that night
Science Behind It: How Light Signals Influence Hormones and the Circadian Rhythm
Your brain has an internal clock, called the Suprachiasmatic Nucleus (SCN), which is located in the Hypothalamus. The SCN controls all physiological processes related to the sleep-wake cycle, including hormone secretion, by receiving light signals through the eyes.
This process works like this:
- Morning sunlight, with its high level of blue wavelengths, sends signals to the brain that indicate suppression of Melatonin, the sleep hormone, and stimulation of Cortisol, the alertness hormone
- As the sun goes down and darkness falls, Melatonin is produced, signaling to the body that it is time to go to sleep
Therefore, the best time to send these signals to the brain is in the morning.
6 Simple Ways to Increase Your Exposure to Morning Sunlight
While you donāt have to totally change your schedule, here are six easy ways to start using morning sunlight to your advantage:
- Leave your curtains open as soon as you wake up
- Associate light exposure with an activity you already do each day, like having breakfast near a window
- Take a shorter walk to your workplace, etc., and spend a bit of time walking in the sunlight
- Remove sunglasses for the first hour of the day if possible, but always wear UV-protective glasses after that
- Use a light therapy device that produces approximately 10,000 lux, if you cannot get enough natural sunlight
- Remember to protect your skin, as light will stimulate your internal biological clock via the eyes, not the skin.
What About Sleep and Long Term Health?
Exposure to morning sunlight does not just lead to improved sleep. Exposure to sunlight also helps promote good health for the long run.
Individuals who sleep for less than 6 hours/night are several times more likely to experience Metabolic Syndrome, a combination of symptoms that greatly increases the risk of cardiovascular disease, stroke, and diabetes.
Additionally, a single study demonstrated that subjects who slept for under 7 hours/night were 3 times more likely to catch a cold than subjects who slept 8 or more hours/night. There is evidence to demonstrate that better quality sleep correlates with a stronger immune system, healthier weight management, a better mood, and lower levels of systemic inflammation. If you want to learn more about sleep and general health, visit Optimize Your Sleep for Better Health.
Final Thoughts
Sleep is one of the most powerful levers available to help improve your health. And the simplest way to leverage sleep is to expose yourself to natural light in the morning. Whether it is to step outside for a quick walk, enjoy your breakfast by a window, or utilize a light therapy device, spending only a few minutes of your day exposed to morning sunlight can provide considerable health benefits.