If there is one health habit that costs no money, requires no special equipment, and takes less than ten minutes, it may actually be the very thing most people miss. More and more studies in recent years indicate that exposure to natural light in the early morning hours helps reset the body’s biological clock, improves sleep quality at night, contributes to alertness during the day, and even affects mood.
Many of us start the morning indoors. We wake up, check the phone, make coffee, and get into the car or the office, barely exposing ourselves to sunlight. For the body, this can be a problem.
Our body operates according to an internal clock called the “circadian clock.” It is responsible for regulating sleep and wakefulness, hormone secretion, body temperature, metabolism, and even appetite. For this system to function optimally, it needs a clear signal that the day has begun. The strongest signal is sunlight.
Sunlight instructs the body – wake up!
When natural light reaches the eyes in the morning hours, it activates special cells in the retina that transmit information to the control center in the brain. As a result, the secretion of melatonin, the sleep hormone, is stopped, and a chain of processes is initiated that promotes alertness during the day. Concurrently, the body “times” the secretion of melatonin for the evening hours, so that fatigue arrives at the right time.
This is the reason why exposure to light in the morning can specifically affect sleep at night.
The great advantage is that this is not a grueling workout or a complex habit. Even ten minutes of a short walk outside, sitting on the balcony, or drinking coffee near an open window can provide the body with the signal it is looking for. Of course, the clearer the sky, the higher the light intensity, but even on cloudy days, natural light is significantly stronger than home lighting.
Studies show that people who are exposed to natural light earlier in the day tend to fall asleep faster, experience higher quality sleep, and feel more alert during daytime hours. In some of them, a decrease in the feeling of fatigue and an improvement in mood were even recorded.
The effect is not limited only to sleep. The biological clock also affects metabolism and the cardiovascular system. When it gets out of balance, for example due to shift work, lack of sleep, or a life with almost no exposure to daylight, the risk of various metabolic problems over time increases.
Particularly in an era where many work in front of screens for long hours, the importance of natural light increases. Computer screens and phones emit light, but they are not a substitute for sunlight in terms of the intensity of the signal to the brain in the morning hours. Therefore, many experts recommend not starting the day in front of the phone, but rather going outside for a few minutes.
Open a window, or sit on the balcony
Even those who cannot go for a walk can enjoy the benefit. Opening the window during breakfast, sitting on the balcony, or even waiting a few minutes outside the house before commuting to work may be enough to give the brain the required signal.
It is important to emphasize that there is no need to look directly at the sun, which could damage the eyes. The goal is simply to be in an environment illuminated by natural light. There is also no need to sunbathe or be exposed to heavy heat. The effect stems from the light itself and not from the temperature.
This habit may be particularly beneficial for people who have difficulty falling asleep at night, feel tired during the day, or suffer from a feeling of “social jet lag” due to irregular sleep hours. Of course, if a significant or prolonged sleep disorder exists, a medical evaluation should be sought rather than relying solely on changing habits.
Ultimately, this is one of the simplest tips that can be adopted. Instead of starting the morning in front of a screen, it is worthwhile to start it in front of daylight. Just ten minutes may help the body understand that the day has begun, and surprisingly, also help it know better when it is time to go to sleep.
Source:
www.jpost.com
