Why does morning sunlight improve sleep?
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Morning sunlight plays a crucial role in enhancing sleep quality and overall well-being by regulating our circadian rhythms and hormonal cycles. Here's how it works:
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Circadian Rhythm Regulation: Exposure to morning sunlight helps synchronize your body's internal clock to the 24-hour day, making it easier to fall asleep and wake up at the right times. This light exposure is the most powerful stimulus for controlling wakefulness during the day and improving sleep at night 1 2.
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Cortisol Regulation: Morning sunlight triggers a spike in cortisol levels, which peaks in the morning and helps you feel alert throughout the day. This pattern supports a properly regulated autonomic nervous system, leading to improved sleep at night 3 4.
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Melatonin Suppression: By helping to suppress melatonin, the hormone responsible for sleepiness, morning sunlight helps signal your body to wake up and stay alert throughout the day. This suppression allows for better regulation of sleep-wake cycles 5.
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Improved Mood and Metabolism: Sunlight exposure boosts mood and metabolism, potentially as an indirect consequence of improved sleep quality. The natural light also supports hormone production, benefiting both mental and physical health 6 7.
Thus, getting outside in the morning for a bit of sunlight, even on cloudy days, is recommended for better sleep and a healthier daily rhythm. It is suggested that people avoid wearing sunglasses and view sunlight directly (but safely) rather than through windows for maximum benefits 2 3.
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