Why does morning sunlight improve sleep?
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Morning sunlight plays a crucial role in improving sleep by regulating the body's circadian rhythm, which is vital for maintaining healthy sleep patterns. Here are the primary reasons, as discussed by :
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Stimulates Cortisol Production: Morning sunlight exposure leads to an increase in the amplitude of the morning cortisol spike by up to 50%. This higher cortisol level in the morning helps with alertness, mood elevation, and focus throughout the day, and it declines naturally by nighttime, promoting better sleep 1.
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Resets Circadian Clock: The exposure to natural light in the morning effectively sets the internal biological clock for the rest of the day. This ensures that the timing for the release of sleep-inducing hormones like melatonin is properly aligned, leading to earlier and deeper sleep at night 2.
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Suppresses Melatonin: Early morning light exposure helps suppress melatonin, a hormone that promotes sleepiness, thereby helping you feel more awake and alert soon after waking up. This suppression is essential for setting a clear day-night rhythm in your body 2.
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Prevents Sleep Disruptions: Proper morning light exposure makes your circadian system more resilient to disruptions caused by artificial light in the evening, which can otherwise negatively impact sleep duration and quality 2.
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Improves Mood and Metabolism: Morning light has been shown to boost overall mood, alertness, and metabolic functions, contributing to better energy levels and health, which can, in turn, lead to improved sleep patterns 1 3.
In summary, morning sunlight exposure is a foundational tool for enhancing both daytime alertness and nighttime sleep by regulating the circadian rhythm, increasing cortisol levels early in the day, and suppressing melatonin at the right time. Regularly practicing morning sunlight exposure can lead to improved overall well-being and sleep quality.
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