Wake up to wellness: The power of morning sunlight
Wake up to wellness: The power of morning sunlight, according to Gary Brecka
In our modern world, we're bombarded with health advice, often involving complex routines or expensive gadgets. But what if one of the most powerful tools for optimizing your health was as simple as stepping outside in the morning? That's the core message from performance coach and biohacker Gary Brecka, who champions the profound benefits of first light exposure upon waking.
Brecka, known for his work in human optimization, highlights the crucial role of sunlight, especially the early morning rays, in regulating our circadian rhythm – our body's natural 24-hour clock. This rhythm impacts everything from our sleep-wake cycles and hormone production to our metabolism and mental well-being.
Here's why "first light" is so powerful
Sets your circadian rhythm: When light hits your retina in the morning, it signals your brain to stop producing melatonin (the sleep hormone) and start producing cortisol, a hormone that helps us feel alert and energized. This sets your body's internal clock for the day, preparing you for activity and setting the stage for restful sleep later.
Boosts mood and focus: Morning sunlight exposure is linked to increased serotonin production, a neurotransmitter associated with improved mood and feelings of calm and focus. This can help combat mood disorders and start your day with a more positive outlook.
Better sleep at night: By regulating your circadian rhythm, consistent morning light exposure can significantly improve your sleep quality. As your body learns to associate morning light with wakefulness, it becomes easier to fall asleep and stay asleep at night, leading to longer and more restorative rest.
Increased Vitamin D production: UVB rays, present in sunlight, are crucial for our bodies to synthesize Vitamin D, which is essential for bone health, immune function, and reducing inflammation. The good news is, in the early morning, before the sun is high in the sky, there are fewer damaging UVA/UVB rays, making this a great time to safely boost your Vitamin D levels.
Reduced inflammation and stress: Gary Brecka suggests that healthy sun exposure may have anti-inflammatory effects and potentially reduce overall inflammation, according to Neurohealth Wellness. It's believed that this is partly due to the specific wavelengths present in early morning light.
Making it a habit
Brecka recommends getting outside within the first 10-15 minutes of waking and exposing your skin and eyes to direct sunlight. Aim for 5-10 minutes on clear days, and 20-30 minutes if it's cloudy. Remember, sunglasses block the beneficial wavelengths, so try to go without them if you can.
The takeaway
Incorporating a simple ritual of morning sunlight exposure into your daily routine is a free, easy, and scientifically backed way to boost your energy, improve your sleep, and enhance your overall well-being. So, tomorrow morning, skip hitting snooze and step outside to greet the day with the rising sun. Your body and mind will thank you.
