The Importance of Sunlight and Sleep
The Importance of Sunlight [1]
We all know the sun is important to our daily physical and mental well-being. But, why? There are several key reasons.
Sun exposure resets our circadian rhythm. This is critical because the circadian rhythm is our natural sleep/ wake cycle. When this is off-kilter, we may find it difficult to fall asleep, have good restorative sleep, or feel rested and alert during the day.
Time in the sun promotes vitamin D production. Vitamin D has many key functions in our bodies.
Aids in calcium absorption = stronger bones
Increases the function of our immune system = less sickness
Sunshine improves mood. Many chemical transmitters are affected by exposure to sunlight. Without going into the nitty gritty- just think about how you feel when it is bright, sunny, and lovely compared to when it is dark, cloudy, and gloomy.
Quality, Amount, and Consistency are Key!!!
A good night’s sleep is like a breath of fresh air! Isn’t it wonderful to wake feeling refreshed and rejuvenated?
Sleep consolidates memories and allows for cellular healing (aka- rest, rejuvenation, and a thorough “house cleaning”).
A lack of sleep can cause many things:
Decreased immune function = more prone to getting sick
Altered chemical imbalance affecting mood = feelings of anxiety, sadness, depression, etc.
Changes in hormones = affect almost every bodily system - growth, sexual function, cellular repair, thyroid function, etc.
Increased risk for serious, chronic diseases such as diabetes, obesity, heart disease, stroke, and even dementia.
Daytime sleepiness = dangerous driving, poor functioning while completing daily tasks, and overall feeling less than your best
The Importance of Sleep: Practical Applications [3]
Improving sleep is a key foundation for improving health and wellness. Below are some easy-to-implement tips to improve the three factors of good sleep.
Recommended to get at least 7-9 hours per night - a good way to determine if you are getting enough sleep is by allowing your body to consistently be your alarm clock (instead of an actual clock). Of course, this isn’t necessarily feasible in today’s fast-paced world.
Go to bed within 30 minutes of the same time each night, even on weekends. So, if your usual bedtime is 10 o’clock then your ideal range is between 9:30-10:30.
Similarly, wake up at the same time every day.
No napping! If you must nap, don’t make it a habit, and keep it to 20 minutes or less before 2 pm.
Optimize sleep with supplements. Magnesium is fantastic and there are several different formulations.
Here are some further practical ideas regarding morning and evening routines to garner better sleep:
Morning:
Exposure your eyes to natural light (sunlight) as soon as possible every day.
Do not ingest caffeine upon waking.
Evening:
This routine actually starts about 2-3 hours before going to bed. Don’t fret! You’ll see what I mean.
Do not eat a heavy meal for supper and do not eat any later than 2-3 hours before going to bed. This gives your stomach time to process your meal and then overnight it too can rest.
No screens in the last 30 minutes (ideally, more) leading up to bedtime. The blue light can adversely affect your circadian rhythm.
Have a routine (hot tea- no caffeine, a warm bath with epsom salts and/or magnesium flakes, a good book, etc).
Dim the lights when the sun goes down (or 1-2 hours before bed).
Make the room pitch black (blackout curtains are great).
References:
Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect [Internet]. 2008 Apr [cited 2024 Jun 24];116(4):A160–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
Get enough sleep - myhealthfinder | health. Gov [Internet]. [cited 2024 Jun 24]. Available from: https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
Sleep Foundation [Internet]. 2009 [cited 2024 Jun 24]. 20 tips for how to sleep better. Available from: https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Sunlight feeds the mind as well as the body.
A good night’s sleep cannot be beat.
