“Learn from flowers – always angle towards the Sun.”Maureen Joyce Connolly
Sunlight matters. Recent research suggests that experiencing early morning sunlight might be the healthiest thing you do every day. Many believe that getting sunlight into your eyes early in the morning can be vital to our physical and mental health.
Andrew Huberman is a neuroscientist, podcaster, and associate professor at Stanford University School of Medicine. He lists morning sunlight as one of six fundamental pillars of health, alongside daily exercise and movement, quality nutrition, managing stress, healthy relationships, and restorative sleep. Morning sunlight aligns with the body’s natural rhythm by triggering a release of cortisol. This is a critical daily activity for hormonal function and positive mental and metabolic health.
The spectrum of light in the early morning is different than sunshine later in the day. Optimally, it is best to soak up these early morning rays within the first two to three hours after sunrise (though, the earlier, the better). Because of the angle at which the sun’s rays hit the Earth, morning sun tends to be cooler and softer, creating unique light wavelengths which impact the body in different ways. Morning sun is a potent and free source of light therapy.
Sunlight at dawn and in the early hours of the day is softer and diffused. This beneficial light is due to the lower solar angle we experience early in the day. This spectrum of early sunlight includes red light, blue light, and invisible infrared light.
Morning red light is known for its calming effects and is believed to reduce inflammation. The morning’s blue light is said to raise cortisol levels, waking you up and prepping your body for sleep at the end of the day. Invisible infrared light absorbed in the morning penetrates deep into the eyes and tissues of your body and is thought to have healing properties, aiding in cell repair and regeneration.
The primary benefits that you can receive from morning sunlight exposure include improved sleep and enhanced mood, energy, and mental clarity.
A good dose of morning sun sets and regulates your circadian rhythm, or your body’s internal clock. This sunlight increases your cortisol levels, waking you up and setting your clock for sleep approx. 16 hours later. After a productive day, you can then fall asleep faster and have a more restful night’s sleep.
Your healthy dose of morning sunlight also triggers the release of endorphins which lift your mood, can foster stress relief, and boost your energy. Compounding this positive energy is the production of the neurotransmitter serotonin. Serotonin helps you relax and contributes to a feeling of well-being. This is a very good thing.
Here is how to best harness the morning sun for better physical and mental health.
Ideally, drag yourself into the morning sunlight within the first 30-60 minutes after waking (best at dawn, but still beneficial during the first 2-3 hours of the day).
Stay in the sun for at least five minutes. More time is better. 10-30 minutes is a good goal. Being outside is crucial. This doesn’t work sitting by a window.
Looking in the direction of the sun is sufficient. Do not stare directly at the sun. Instead, look towards the east in the general direction of the rising sun with your eyes open (look above or below the sun – or off to the side). The goal is to simply get sunlight into your eyes indirectly, not look at the sun. Staring at the sun directly, at any time, but especially later in the day when sunlight is stronger, can burn your retina and damage your vision.
Contacts or glasses can be worn when absorbing sunlight. I do prefer to soak up the sun with my naked eyes, however.
Inspired by the research I have done for this column, I have been attempting to cultivate the practice of absorbing early morning sunlight. I typically begin my morning by reading my Bible for 30 minutes or so, and as such have taken my reading outside. While I do miss some mornings, this has become a wonderful way to start my day. Other than the peace and calm of enjoying the morning sunlight in our backyard, I have noticed an improvement in my sleep. When I get even 10 minutes of morning sunshine, I do sleep better at night. This really works! Hack your health and try this for yourself. You’ll be glad you did… © 2024 Jody Dyer