Better Sleep Starts in the Morning 

This week we are diving into the sun’s power and influence over our sleep. The sun is such a crucial part of our day. Without it, we would quite literally be lost. We rely on the constant, invisible communication that happens between our bodies and the sun. Not only would we be stuck in eternal darkness, but our entire biology would cease to function. Talk about something simple to focus on for our daily gratitude practices! 

We know firsthand how sleep can be a very frustrating topic for too many people. Sadly, it is sometimes the only health complaint during a visit. The lack of sleep literally affects everything about our day. So, while this can be a complex puzzle for many people, we would like to focus on one of the most powerful things you can do to regain restful, restorative sleep. And this is great for everybody to do, even if sleep comes easy for you. Thankfully it is free, abundant this time of year, and wonderfully relaxing … 

Get Morning Sunlight on Your Skin and in Your Eyes 

Here are the basics as to why this simple morning routine can create a ripple effect for a healthy sleep routine: 

1. Sunlight Sets Your Sleep Clock 

Your body has an internal clock called the circadian rhythm. It regulates everything from hormone levels to hunger to when you feel sleepy. The main signal that sets that clock is simply, light. 

Specifically, natural light in the morning tells your brain: 

“Hey, it’s daytime! Let’s make cortisol now, and melatonin later.” 

Without that early light exposure, your body can get confused. What we mean is your wake/sleep hormones, cortisol and melatonin, may peak at the wrong times which can leave you feeling groggy in the morning and wired at night. Nobody wants that! 

Many people hear the word cortisol now and think, “Oh no, that is my stress hormone, why would I want to elevate that?”. While this is somewhat true, cortisol is such a crucial hormone that helps us “get up and go”. Morning sunlight actually helps regulate our cortisol levels and creates a healthy spike at the appropriate times. This is great because cortisol gives us energy, actually regulates our blood sugar, AND sets the tone for our circadian rhythm to find a healthy balance… resulting in restful sleep. 

Then, later in the evening, as the sun goes down and your light exposure decreases, your brain releases melatonin which tells your body: 

“Time to rest. Let’s get sleepy.” 

But if your brain never got the right light cues earlier in the day? Melatonin production can be delayed or disrupted, leading to trouble falling or staying asleep. 

Hint: This is also why you’ve likely heard blue light disrupts sleep.  Because, sadly, it does. Blue light (common culprit: screens; like TV, phones, Ipads, etc.) mimics sunlight and confuses your brain. Your brain still thinks it is light outside which leads to a suppression of melatonin, further worsening your sleep and the natural circadian rhythm. We will save the details about this for a later date :). 

2. Sunlight = Serotonin = Better Mood & Sleep 

Sunlight also helps your brain make serotonin, which is one of our happy hormones that boosts your mood and later converts into melatonin. That means morning light doesn’t just energize you but it helps you wind down more easily later, too. 

Best Bang For Your Buck 

• Go outside within 30–60 minutes of waking. It would be best to catch those morning rays before 10 AM. 

• No sunglasses or windows (ideally) between you and the light. Your brain responds best to direct sunlight. 

• Even 5–10 minutes helps (longer if it is overcast). 

Pro Tip: Take your coffee, walk the dog, or stretch while you’re out there soaking up that morning sunshine. If you can stack beneficial habits like these, then the more positive changes you will see in your life! 

It is a funny thing to talk about and quite frankly, some people try to hold back the eye rolling, but better sleep really does start in the morning. 

It’s a simple shift, but one that pays off in better energy, deeper sleep, and a more balanced body overall. As always, the best medicine starts with reconnecting to what your body already knows and sunlight is one of your oldest allies.