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Exposure to the morning sun is required as soon as you wake up to inform your brain that it is daylight. The start of your day determines how the rest of it will go, and starting with morning sunlight can help balance your sleep cycle and enhance blood sugar regulation throughout the day. Many people choose to stay indoors and lose out on the opportunity to safely receive morning sunlight, which can have a severe influence on their hormone and metabolic health.
The human body has an internal clock that requires an optimal atmosphere and sunshine exposure in the morning to function properly. Research published in the BMC Public Health journal suggests that prioritising the morning sun serves as a powerful signal for the body’s 24-hour clock and can sync the brain’s master clock located in the suprachiasmatic nucleus (SCN). Early morning sun exposure is an essential need for your brain, as it needs to distinguish between daytime alertness and nighttime alertness.
Why Morning Sunlight Is Different From Daytime Sun Exposure
Morning sunlight exposure differs from afternoon sun exposure because the body’s internal clock reacts differently to each. If you open your window as soon as you wake up and are exposed to morning sunlight, your brain will receive a clear signal that it is daytime.
The sleep hormone melatonin is inhibited when the brain is exposed to the morning sun, reducing tiredness. Another advantage of morning sunlight is a decrease in cortisol, which regulates the daily sleep cycle.
How Morning Sun Helps Improve Sleep Quality
Research published in the Journal of Health Psychology suggests that people who spend time in direct sunlight have a better sleep quality later that day. While this effect is proven, it is subject to the influence of other lifestyle factors as well as total daily sunlight exposure.
The core benefit lies with the regulation of the sleep-wake cycle, as well as the secretion of melatonin in the evening to help you fall asleep on time at night.
According to the Sleep Foundation, researchers point to morning sunlight being linked to better sleep duration and quality.
Can Morning Sunlight Affect Blood Sugar Levels?
Research published in the Journal of Biophotonics suggests that morning sunlight can positively influence the body’s internal clock and glucose metabolism. When the natural cyclic nature of the body clock is disrupted, the risk of insulin resistance can increase.
This happens because morning light plays an active role in metabolic regulation.
A review published in the PLOS One journal suggests that morning light is directly linked to maintaining a healthy body weight.
It also highlights that the body’s internal clock can become better aligned and metabolise glucose in a better manner.
The most crucial aspect that sunlight helps with is vitamin D and boosting overall metabolic health.
How Much Morning Sun Do You Need?
The exact duration of morning sun is determined on the season and the amount of direct sunlight available. When it is raining or foggy, it is difficult to get natural sunshine. However, some people need to adjust their morning sunshine exposure based on a variety of reasons.
Their skin type, current season, air pollution exposure, geographic location, and cloud cover can all influence how much time they spend in the morning sun.
A minimum of 10 minutes of direct sunshine is required to balance the circadian rhythm, increase sleep quality, and better manage blood sugar levels.
Best Time To Get Morning Sunlight
The ideal window to get the required dose for the morning sun is within 30-60 minutes of waking up. The exact timing of receiving sunlight is necessary, as the afternoon sunlight is harsh on the skin barrier, and its constant exposure can trigger skin health issues.
Who May Benefit Most From Morning Sun Exposure?
Morning sun exposure can benefit people who get a limited amount of natural light exposure during the day. Especially those who are:
- Shift workers
- People with poor sleep patterns
- Individuals with prediabetes
- Office workers
- Older adults
People who fall under the above categories need to achieve their daily requirement of morning sunlight.
Simple Ways To Add Morning Sunlight To Your Routine
Your morning should include these simple ways to make sure that your sleep and blood sugar levels are balanced. Here is what you need to do:
- Morning walk
- Balcony sunlight
- Gardening
- Outdoor stretching or yoga
- Breakfast near a sunny window
Precautions To Keep In Mind
With sun exposure, there are certain precautions that you need to keep in mind to avoid the side effects of sunlight. You need to :
- Avoid prolonged sun exposure to maintain a healthy skin barrier.
- Do not look directly at the sun, as your eyes can suffer.
- Continue prescribed treatment for diabetes or sleep disorders, as treatment is necessary.
- People with photosensitive conditions should consult a doctor.
Morning sun provides benefits that can help you sleep better and minimize unexpected surges in your blood sugar levels. However, it must be practised safely and with the required precautions.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
