The magic of morning sun and how to harness it
ARTICLE
1 December 2024
3 min read
3 min read
Smart sun exposure can support our mind, body and energy levels, naturally.
Our body and the sun
Our circadian rhythm is our body’s primary timekeeping mechanism. It’s influenced by biological processes in our body that respond to external cues, like light.
Light sensitive cells in our eyes send a signal to our brain’s suprachiasmatic nucleus (SNC), the central pacemaker in our internal body clock1. Hence, the reason we wake during the day and sleep at night.
3 benefits of morning sun sunlight
Aside from delivering a nice dose of Vitamin D, morning sun can also help us:
Wake easier: Morning sun exposure suppresses melatonin and increases cortisol. Yep, our stress hormone also determines how alert we feel in the morning, in fact studies2 have found the waking cortisol levels are associated with fatigue.
Conversely, melatonin, a sleep-inducing hormone, is low in the morning and steadily increases throughout the day, peaking at night. When our melatonin levels are high in the morning, waking up is more difficult. This tends to happen more in winter, when the days are darker – explaining why it’s so much harder to get out of bed in the colder months.
Sleep better: As melatonin peaks in the evening, we feel tired and ready for bed. Studies3 show greater sun exposure throughout the day improves our bedtime routine, helping us fall asleep earlier, stay asleep longer, and experience better sleep quality overall.
Boost your mood: While the sun increases our stress hormone cortisol in the morning to help us wake up, this small spike can ironically lower stress levels throughout the day, by activating a hormetic stressor4, that makes us more resistant to stress.
On another positive note, morning sun also increases our serotonin levels, producing a feel-good chemical response throughout the body that boosts our mood and promotes mental clarity, which later convers to melatonin.
How to get more light in your life
- Exercise outside: Go for a morning walk in the park or join an outdoor exercise class.
- Open your blinds: Let the light in as soon as you wake up.
- Skip the car: Fit a few more steps into your commute by walking or riding instead.
- Break it up: If getting an hour of morning sunshine is hard to fit in, stacking your sun exposure throughout the day is another way to enjoy the sun’s benefits, like going for a 15-minute walk in the morning, then eating your lunch outside.
Some days it’s harder to wake up than others, but squeezing in even 30 minutes of sun exposure in the morning can improve your day and wellbeing from the get-go. And remember, even if the sun isn’t very bright, its UV rays are always working, so stay protected out there.
Footnotes
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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