Regulate circadian rhythm with sunlight
Despite the risk of premature skin aging and those pesky wrinkles brought on by free radicals, soaking up a bit of sunshine—just 20 minutes a day—can do wonders for your well-being. Beyond the undeniable pleasure of feeling warm sunlight on your skin, natural light plays a crucial role in regulating your circadian rhythm, boosting mood, and supporting a healthy metabolism.
Have you ever seen the movie Insomnia? In it, Al Pacino’s character struggles to sleep after moving to Alaska, where the sun barely sets. That storyline highlights a real phenomenon: when our exposure to natural light is disrupted, so is our internal body clock.
Why Is Natural Sunlight So Important?
Our bodies are naturally attuned to light and dark cycles. Morning sunlight signals our brain that it’s time to wake up and be alert. This light/dark cycle is essential for the regulation of melatonin, the hormone that helps us fall asleep. You might recognize melatonin as a common dietary supplement—but it's also something our bodies produce naturally, primarily in the pineal gland.
Day light is critical to the production of sleep regulating hormone melatonin.
Understanding the Circadian Rhythm
The circadian rhythm is your body’s internal clock, regulating sleep, mood, appetite, and energy levels. It’s controlled by what sleep experts call the circadian pacemaker, located in the brain’s pineal gland. Natural sunlight, especially in the morning, helps keep this clock in sync. When sunlight hits your retina, it signals the brain to activate various body functions and suppress melatonin production.
Conversely, darkness triggers melatonin release, preparing your body for rest. But here’s another powerful benefit of daylight: exposure to sunlight also stimulates the production of serotonin, the "feel-good" hormone associated with happiness, calmness, and focus. A lack of sunlight—especially in winter—can lead to Seasonal Affective Disorder (SAD), a type of depression that can often be treated with red light therapy or increased natural light exposure.
Artificial Light Is Wrecking Your Sleep
Modern life keeps us indoors and under artificial lighting far more than our bodies are designed to handle. Screens, especially before bedtime, can throw off your natural sleep-wake cycle, leading to sleep deprivation, mood swings, and even weight gain due to sugar cravings and a slower metabolism.
When your body’s natural rhythm is misaligned due to insufficient daylight and too much screen time, you may feel more irritable, lethargic, and mentally foggy. Getting outdoors for even a short time can make a real difference.
Tips to Reset Your Rhythm and Sleep Better
Personally, I never miss the chance to get outside—just 20 minutes of sun (with SPF 40 and a hat!) lifts my spirits and sets a positive tone for the day. If you're struggling with sleep, try these simple habits:
Morning sun exposure: Aim to get outside within an hour of waking up.
Evening wind-down: Avoid screens two hours before bed.
Relaxing rituals: Meditation, a warm chamomile tea, or a calming Sleep Latte with ashwagandha, L-theanine and reishi can help your brain transition into rest mode.
Give it a try—and let us know how natural light has impacted your sleep and mood!
