Life Guide

6.6 Daylight, Blue Light & Circadian Rhythm.

Daylight and blue light exposure play crucial roles in regulating our circadian rhythms and overall well-being. Exposure to natural daylight, especially in the morning, helps synchronize our internal body clock, known as the circadian rhythm. This synchronization promotes wakefulness during the day and better sleep quality at night.

Recent scientific studies have highlighted the importance of morning sunlight exposure for various health benefits. Natural daylight exposure early in the day suppresses the production of melatonin, a hormone that regulates sleep, thus helping us feel more alert and awake. This exposure also supports the production of serotonin, a neurotransmitter associated with mood regulation and a sense of well-being.

Conversely, exposure to blue light, particularly from electronic devices like smartphones, tablets, and computers, can disrupt our circadian rhythms, especially when encountered in the evening or before bedtime. Blue light exposure suppresses melatonin production and can interfere with our ability to fall asleep and stay asleep.

To optimize your circadian rhythm and overall health:

Morning Daylight: Spend time outdoors in the morning to absorb natural daylight, which helps regulate your sleep-wake cycle and enhances mood.

Minimize Evening Blue Light: Reduce exposure to blue light from screens in the evening by using apps or filters that reduce blue light emissions, or wear blue light-blocking glasses.

By prioritizing exposure to natural daylight in the morning and managing blue light exposure in the evening, you can support a healthy circadian rhythm, improve sleep quality, and promote overall well-being.

Exercise: Morning Sunlight

Start your day by stepping outside to soak up the morning sunlight for at least 10-15 minutes. If possible, take a leisurely walk or find a comfortable spot to sit, such as on your balcony, in your backyard, or at a nearby park.
Ensure you do not wear sunglasses during this time, but be mindful not to stare directly into the sun. Take slow, deep breaths and allow yourself to absorb the warmth and brightness of the sun.
This exposure to morning sunlight helps synchronize your internal body clock, boosts alertness, and enhances your mood for the day ahead.

“Morning sunlight resets your body clock, boosting mood and energy naturally.”

– Ralph

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