“morning sun: the key to better sleep”

Greetings Everyone,

Today, we are going to continue with the work of Dr. Andrew Huberman and delve into the crucial role that morning sunlight plays in supporting our slumber. Andrew Huberman, a neuroscientist and sleep expert, has shed light on this topic, and we will be sharing his insights with you.

Many don’t know this, but light plays a significant role in regulating our sleep-wake cycle, also known as the circadian rhythm. This internal biological clock dictates when we feel awake and when we feel tired, and it is influenced by various environmental factors, including light.

Sunlight, particularly morning light, has a crucial impact on our sleep quality. This is because light stimulates the production of the hormone melatonin, which helps us feel sleepy at night. On the other hand, sunlight, specifically morning sunlight, is essential in helping us feel awake and alert during the day. According to Huberman, the blue light present in sunlight signals the brain to stop producing melatonin, allowing us to feel more awake and alert.

So, what is the best way to get morning light exposure? Huberman suggests that spending 20-30 minutes outside in the sun, especially in the first hour or two after waking up, is the most effective way to reap the benefits of morning light. If you can't get outside, try to sit near a window or use a light box to simulate natural sunlight. Also, on overcast days you will benefit from spending more time outside to expose yourself to as much sunlight as possible.

Additionally, Huberman's research has shown that exposure to morning sunlight can also help improve the quality of our sleep. Participants in his studies reported feeling more rested and alert after just one week of getting morning sunlight exposure. Furthermore, those who had the most morning sunlight exposure also reported having the best quality of sleep.

It's important to note that the quality of light is also crucial. Huberman emphasizes that blue light, which is found in natural daylight, is the most effective type of light for resetting our circadian rhythm. Bright white light or artificial light from electronic devices can also interfere with our sleep quality and should be avoided in the evening.

In conclusion, incorporating morning light exposure into your daily routine can have a significant impact on your sleep quality. Remember to keep it simple: Make sure to get some morning sunlight exposure within the first hour of waking up. This can be as easy as taking a walk outside, sitting on a bench in the sun, or even just opening your curtains to let the sun in. So, don't be afraid to step outside and soak up some sun! By doing so, you'll be supporting your circadian rhythm and ensuring that you get the restful sleep you need to feel your best.

Wishing you all a restful night's sleep and a productive day ahead,

Jerry

Motivation is limited

Discipline is forever