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Quote of the day:

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty."

– Winston Churchill

Morning Sunlight

What is it?

Morning sunlight should be incorporated into your routine as a wellness practice due to its ability to regulate circadian rhythms and improve mood.

When we receive an adequate amount of natural light in the morning, it helps align our circadian rhythms with the 24-hour day-night cycle. Exposure to natural light, particularly in the morning, is a powerful environmental cue for our body's internal clock. Exposure to bright morning sunlight helps to suppress the production of melatonin and stimulates the production of serotonin. This boost in serotonin levels can help improve mood and promote wakefulness.

Exposure to morning sunlight promotes increased alertness, energy, and cognitive performance during the day. By regulating our circadian rhythms, morning sunlight exposure can enhance the quality of sleep we experience at night.

Why does it matter?

Getting sunlight first thing in the morning offers several benefits to the body. Here are some of the advantages:

• Vitamin D production: When your skin is exposed to sunlight, it triggers the synthesis of vitamin D in your body.

• Mood improvement: Sunlight exposure, especially in the morning, can have a positive impact on mood and mental health. Sunlight stimulates the release of serotonin, a neurotransmitter that helps regulate mood, promotes feelings of happiness, and reduces symptoms of depression.

• Regulation of circadian rhythms: Morning sunlight exposure helps regulate your internal body clock and synchronize it with the natural day-night cycle. This alignment of circadian rhythms promotes a healthy sleep-wake cycle, enhances alertness and energy during the day, and improves the overall quality of sleep at night.

• Increased energy and productivity: Exposure to sunlight in the morning can boost your energy levels and enhance productivity throughout the day. Sunlight suppresses the production of melatonin, the hormone responsible for making you feel sleepy. By reducing melatonin levels, morning sunlight helps you feel more alert, focused, and energized.

• Enhanced skin health: Moderate exposure to morning sunlight can have positive effects on skin health. Sunlight triggers the production of vitamin D, which is beneficial for skin cell growth and repair.

• Improved cognitive function: Sunlight exposure has been linked to improved cognitive function and mental performance. Research suggests that sunlight, particularly in the morning, can enhance cognitive abilities such as memory, attention, and concentration. It may also have a positive impact on brain health and reduce the risk of neurodegenerative disorders.

How to add into your daily routine?

Exposure to sunlight in the morning, particularly within the first few hours after waking up, is generally recommended. This is a free one you can add into your routine that supports mental health, physical health and performance.

While direct sunlight is preferable, even on cloudy days, there is still a benefit to getting exposure to natural light. Cloud cover can reduce the intensity of sunlight, but a significant amount of visible light can still penetrate through the clouds.

This light exposure can still contribute to the regulation of circadian rhythms and the production of vitamin D, although to a lesser extent than on sunny days.

The duration of sunlight exposure needed to obtain the benefits can vary depending on factors like skin type, geographic location, and time of year. As a general guideline, around 5 to 20 minutes of sunlight exposure to the face, arms, and legs in the morning can be beneficial for most individuals.

You can go for a walk first thing in the morning, go outside and drink your coffee, plan your day with your Spring Forward Planner, or if you don’t have access to go outside even opening your blinds and standing in front of your window with direct light for 2-5 minutes can help. If you have sleep disorders a light box that mimics sunlight, may be beneficial.

However, it's important to balance the benefits of sunlight with the need for sun protection and avoiding excessive exposure that can lead to sunburn or skin damage. While morning sunlight is generally recommended, it's important to find a routine that works best for you and your lifestyle.

Add the Spring Forward Planner to your morning routine:

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