Why is morning sunlight important?

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Morning sunlight is crucial for setting your circadian rhythms, which are the internal biological processes that regulate the sleep-wake cycle, among other functions. According to , neurons that are sensitive to sunlight signal the brain that it is daytime, promoting alertness and triggering a series of biological cascades within every cell and organ of the body. This exposure results in a natural and healthy surge of cortisol, a hormone that supports wakefulness and immune function when elevated at the start of the day 1.

The light viewing early in the day is also the most powerful stimulus to ensure one's ability to feel awake during the day and to fall asleep at night. This is not a weak correlation; there are hundreds of peer-reviewed studies supporting this. Moreover, artificial lights cannot replace the effect of morning sunlight once the sun has risen. This asymmetry in our biology means that we require bright morning light to set various mechanisms in motion, but at night even a small amount of light can disrupt our circadian rhythms 2.

Additionally, getting morning sunlight, even if indirectly or on a cloudy day, can significantly boost mood and mental health, as well as aid in regulating the circadian clock 3. Samer Hattar and also discuss the importance of intensity and duration of sunlight exposure for regulating the circadian system and improving sleep patterns 4.

Morning Sunlight

Andrew explains the importance of getting morning sunlight to set your circadian rhythms and promote wakefulness. He emphasizes that the short pulse of cortisol that comes with morning sunlight is healthy and promotes a healthy immune system. He also gives tips on how to safely get sunlight exposure and mentions that this protocol applies to animals as well.

Huberman Lab

Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28
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emphasizes the need to engage in this practice at least 80% of the days of one's life and offers practical advice on how to compensate for days when direct sunlight exposure isn't possible 5. Furthermore, morning sunlight exposure increases cortisol and dopamine levels, contributing to overall well-being, alertness, and better sleep at night 6. Lastly, behaviors such as getting morning sunlight are essential for overall hormone status and should be established before considering supplements for hormones 7.

The benefits of morning sunlight extend beyond circadian rhythm regulation to include improved metabolism, mood, focus, and alertness, and better nighttime sleep, with these effects likely being the result of improved sleep due to proper circadian timing rather than a direct effect of sunlight 8.

Can you suggest outdoor activities to get more sunlight?

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To get more sunlight, you can engage in a variety of outdoor activities. Here are some suggestions based on recommendations from the Huberman Lab:

  1. Outdoor Play for Children: Encourage kids to play outdoors instead of spending too much time indoors. Outdoor lighting, even indirect sunlight, can have a positive impact on eye health and reduce the progression of near-sightedness 1.

  2. Nature Exposure: Spend time observing nature, such as watching wildlife and looking at greenery. It's important to expose your eyes to sunlight early in the day to set your circadian rhythm 2.

  3. Outdoor Exercise: Incorporate various forms of outdoor fitness training, such as running, swimming, or doing track workouts. Outdoor sports and exercises help you spend more time outside, taking advantage of the sunlight and the benefits of natural environments 3.

    Outdoor Lighting and Vision

    Recent studies suggest that the type of lighting we expose our eyes to may have a greater impact on near-sightedness than previously thought. Spending time outdoors in natural sunlight, which provides full spectrum lighting, appears to slow down the progression of near-sightedness in children. This episode explores the biological mechanisms behind this phenomenon and offers practical advice for parents.

    Huberman Lab

    Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss | Huberman Lab Podcast
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  4. Walks with Pets or Companions: Simply taking your morning beverage outside, walking your dog, or walking with kids or a friend can help you soak in the morning sun. This practice should be done consistently, with at least 80% of the days of your life involving some form of outdoor sunlight exposure 4.

Remember that on cloudy days, you especially need to be outside as the intensity and duration of sunlight exposure should be increased to compensate for the lack of direct sunlight 5. Enjoy these practices as a way to improve your mental and physical health 6, and always prioritize your safety when selecting an outdoor activity.

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