Optimize Your Sleep with 10+ Minutes of Morning Light Exposure
Momentum Issue 59
Importance
I wanted to focus on sleep this week, as for everyone living in the northern hemisphere, the days are pretty short right now, and sleep quality often deteriorates around this time of year.
It’s so easy to start slipping with our good habits and get off track.
So to reset, we’re focusing on the one habit that will impact them all. And that’s getting some morning light exposure. This simple habit will lead to you feeling alert, awake, and more energized for the day ahead, plus it will optimize your sleep for the coming night.
This will make it easier to exercise, eat well, and be productive.
Improve your sleep habits, and everything else starts to fall into place.
Here’s how it works:
Light is the biggest zeitgeber (circadian cue).
Light tells your body what time of day it is, which is the cue that gets many functions started and optimized.
For example, getting properly timed light in the morning means melatonin will be released at the right time in the evening, which will help you fall asleep and achieve a good quality of sleep.
Dr. Satchin Panda, a circadian expert, explains:
“When you wake up, bright light is detected through the eyes’ blue light sensor, melanopsin, and when that happens, melanopsin tells the brain to stop producing the sleep hormone melatonin and start increasing production of the stress hormone cortisol, which will help you begin to feel alert and ready to start the day. Bright light in the morning also synchronizes your brain clock to the daytime so that your circadian rhythm and learning and memory will begin to rise and you’ll reach optimal productivity a few hours later.”
Implementation
Expose yourself to bright light as soon as possible after waking.
If the sun isn’t up yet, turn on some bright overhead lights or invest in a daylight lamp or sunrise alarm clock. If the sun is up, open the curtains and sit near a window.
Or, even better, get outside for direct sunlight exposure. This is the most effective way to utilize morning light to optimize your sleep quality.
Aim for at least 10 minutes each morning. But ideally, try to stay in bright, natural light as long as possible throughout your day (until the sun starts setting).
Before You Go
If you want to lose weight, improve your fitness, and increase your ability to move well, I have 3 spots open in my one-on-one coaching program.
I’m currently offering this program at half price so this is a great opportunity if you need a bit of extra support, guidance, and accountability on your journey.
If you’re interested, please fill out the Work with Me form linked below and I’ll be in touch with you in a few days.
This is open to everyone of all ages, abilities, and experience levels.
You’ll receive:
A 6 week movement program specific to your goals
A step by step, daily plan
Daily check-ins
Weekly adjustment as needed
Benefits:
Create sustainable habits
Restore your energy
Increase your body’s ability to burn fat
Increase your fitness
Improve your ability to move
Optimize your health
Excellent!