How To Increase Energy and Improve Sleep Quality With Just One Simple Activity In The Morning
Why Morning Sunlight Matters
In my day to day life, I have learnt that sunlight in particular in the mornings helps in improving alertness and also the quality of sleep at night. In the morning, getting up sometimes can be daunting especially when one is tempted to check their phone, but I have come to learn that no amount of screen light is as good as the sun’s. However, I choose to take a walk especially in the morning when the sun rises and the angle of incidence of the sun’s rays is comparatively smaller. No matter the weather condition, getting as much light into my body system is very important for me.
In particular, on the grey morning it is critical to go out and recharge with light. It is interesting to discover how much it matters where I place myself in regards to the sun. I don’t have to stare into it, particularly when it is on, but I still look in the direction of the light without actually looking at it. It is quite normal to blink and turn away if I get some discomfort in my eyes. In order to get as much sunlight exposure in the morning as possible, I don’t wear sunglasses since they can block light from getting to my eyes while optional use of corrective lenses is allowed because they help direct light to my retina.
Timing is crucial here. It is my goal to go out in the first five to fifteen minutes of waking up or at least before an hour passes. It is quite comforting to hear that my daily routine of taking sun bath in the morning has been proven to be effective in science. According to numerous peer-reviewed researches, exposure to light at the beginning of the day is considered to be one of the best ways to increase wakefulness and thus be more productive throughout the day. It also has the ability of improving the quality of sleep during night time. If I am still up when it is still dark I have also realized that I can switch on the artificial light to help me stay up. Still, I soon realize that there is no substitute for natural light once it starts shining through even if some artificial light sources can be of some use. However, typical residential illumination does not produce such effect.
It has now become quite apparent to me that artificial light has a very different effect on sleep than natural light. Although, I require a lot of light in the morning to wake me up, even a little bit of light at night can disrupt my body clock. I always ensure that I switch on the lights as soon as I get up even if it is still dark. As soon as the sun comes out I rush to go out and get my dose of sun exposure that I need. Thus, on those gray, cloudy days, I make sure that I stay a bit longer to get the maximum benefits.
For instance, as for the exposure time, I found out that it can be different depending on the weather of the day and on my own sensitivity to light. In a day with clear sun, I get about five minutes of the sunlight exposure, but this may change depending on the conditions, and I may have to reduce time to three to seven minutes in cloudy days. If it is very cloudy, or even raining, I force myself to go out for at least thirty minutes. Let me make a distinction here: simply trying to get sunlight through the windows doesn’t really do the trick, because the radiation is not strong enough to trigger the systems that regulate my sleep-wake cycle. Therefore, I always try to get out for sun exposure; in the absence of this option I make sure I sit near the window.
Interacting with morning sunlight helps me to become more awake and also helps me a lot in my overall health. These measure are quite effective in bringing order to my body and hence the rest of the day.
The single most effective way of regulating the body clock is therefore located just beyond our front door. ‘ – Health Expert
Morning light can not only change your day but also can change your sleep quality. ‘ – Sleep Specialist
Some of these moments that I often cherish include the following and they help me to start the day well and in the right mood to face whatever comes my way.
Optimal Light Exposure Practices
It has become very important to me now as I go about my day to make sure that I get as much natural sunlight as possible to help me stay awake in the day and to also aid my sleep at night. In the morning after waking up instead of going back to my phone or staying indoors, I make sure to take a walk and enjoy the sunlight. I have found out that the glow of a phone is not enough to stimulate the increase in the level of cortisol which is very important in boosting my concentration. Instead, I exploit the feature of the early morning sunlight; it is most efficient at low solar altitude at that time.
I get out in the open no matter the weather being sunny or cloudy to get some sun tan. As for the morning sunlight, researches proved that being exposed to the sunlight in the morning has positive impact to our body. Remarkably, that when the sky is overcast, it seems that it is even more crucial to use those photons and try to go outside as much as possible.
When I am outside, I always try to be very keen on how I sit or stand in regard to the sun. I understand the effect of the sun on the eye, hence I avoid the direct sun light and look at it but not straight—that is a dance I do to be able to feel the sun and not hurt my eyes. That is normal for me, my eyes need a few moments to adjust to the brightness of the outside world, and I like that. To be on the safer side, I do not wear sunglasses, but I know that wearing glasses or contact lenses to correct vision can improve the light that falls on my retina and in turn help my system to wake up better.
I want to go outside in the first ten to fifteen minutes of waking up, if not earlier, during the so-called golden hour. It is quite reassuring especially to learn that these acts of viewing the morning sunlight has Scientific evidences to support it. Therefore, numerous studies that have been validated support the fact that light exposure especially in the early hours of the day is one
of the most efficient ways of promoting wakefulness and in a big way affect my capacity to fall asleep and stay asleep later in the day. I have made it a habit to take time and practice this, and this has made me get better rest and be more conscious during my waking hours.
In case I wake up before the break of dawn, I try to ensure that I switch on the artificial source of light at home. This simple task is helpful in keeping me awake and as well get my body ready for the day activities. But I have come to realise that these artificial light sources are not quite as beneficial as natural sunlight. Despite the fact that some specific configurations can greatly increase brightness, ordinary home illumination is often insufficient. As for artificial light, there is also a problem with sleep: I require a lot of light in the morning to feel awake, but even a slight exposure to artificial light at night interfering with my circadian rhythms.
As soon as the sun is up, I make sure that I get out for exposure and I am strict about it especially when it is overcast and I have to spend more time in the light. While talking about the duration I realized that the recommended time people should spend in the sun changes with the weather. I aim at five minutes during clear days but sometimes, depending with the day, I may spend three to seven minutes outside. On those partly cloudy days, I am able to take it to ten minutes. If it’s completely overcast or raining, I shoot for about 30 minutes, which is why it is important to use the time and light one has effectively.
I also discovered that having a window nearby does not mean that one gets enough sunlight to help the body regulate the circadian rhythm. There are times that I ensure that I come out of the house and leave the compound. I can also stay indoors if I am not allowed to go out for certain safety precautions or bad weather conditions, then I have no option than to sit close to the window. However, it is crucial for me to get as much sunlight as possible and that doesn’t require me to exert much effort: a little bit of effort can go a long way in improving my health.
’If you wake up before sunrise, make sure to switch on all the artificial lights that you can.’ ‘ – Wellness Coach
This process of improving light exposure has become one of my favorite practices and has immensely enhance my morning and overall energy and health.
Challenges and Solutions: The Sun – How to Get Enough of It
Through the years I have slowly learned the importance of sunlight in not only keeping me energized but also in my well-being. Not only do I need natural light to make me feel better, it is also something I need to function properly during the day and to have a good night’s sleep. This I have come to know that going out on these days with cloud cover is in fact more important than on those sunny days.
When I open my eyes and look at the available opportunities, I immediately realize that grabbing my phone won’t be enough. The screen of the Smartphone is not that bright to wake me up and kick my system into action. However, I make sure to go out as early as I can, especially in the first fifteen minutes of waking up. This becomes even important during the cloudy days because every ray of light that gets to my body is precious. What I have come to realize is that the sun at different times of the day at different angles can make such a huge different; the early morning sun for instance is quite different from the sunlight one gets in the afternoon or evening.
At times I may prefer the comfort of staying indoors and the artificial lighting that is available in my house, I am aware that there is no close substitute to natural sunlight. However, there are some parts of the spectrum that are vital for my biological clock and glass prevents their penetration and this is why I consider artificial light as insufficient. I even have a policy of not wearing sunglasses in the morning, so as to be able to get as much sun rays as possible. If that is the case then I am willing to wear glasses but I try to ensure that I get as much exposure to the sun as possible without putting myself in danger.
Not always it is possible to count on the favorable weather, and rain or overcast days can be encountered. At such times, I adjust. I want to enhance the amount of time that I spend outside, roughly 30 minutes if possible. Perhaps, I will look for a window that lets in daylight, although I don’t use this method as my main one. If the weather is very gloomy, then I accept the fact that I might have to stay away from natural light for a while but I would like to make it a point to expose myself to as much light as possible. This disposition takes me out even in light rainfall or cloudy day.
One should never underestimate the value of few minutes spent in the sun – especially during the rather dull months! ‘ – Nature Enthusiast
Also, I make sure that I am well placed so that when I am looking towards the source of light, my eyes do not strain. This is quite understandable to me because I normally tend to blink frequently when I am in a certain situation that makes me uncomfortable. Thanks to the knowledge of light exposure, I am able to control my light intake and adjust to it to ensure that I am making the best out of it and that I am being healthy naturally.
In these challenges, I have come up with my ways of dealing with them as I learn to adapt to the situation. Every day if I wake up before the sun rise, I turn on all the lights so as to create an impression that the day has begun. When the day starts to comes out, I am out of the house as early as I can. It is important sometimes to pay attention to these moments because the positive impact on my mental state and mood is tremendous.
In conclusion, therefore, the way I manage my sunlight exposure is through being conscious of the weather and how it is either sunny or through the clouds. Although the sun is not always out, the effort I make is a deposit in the bank of my ability to deal with the lack of enthusiasm of life’s gray days.
I have come to appreciate the need to have some amount of natural light especially in the morning to boost my energy and at night to regulate my sleeping pattern. Of course, there are always some obstacles such as cloud cover or a rainy day but I always make sure I go out or at least change my exposure since artificial light cannot substitute natural one. I also depend mainly on the early morning sunlight to make me wake up with more energy and concentration for the day’s activities.
