Good Day, Sunshine

Posted byLisa at Micro of the MacroPosted inHealth & Well-BeingTags:, , , , , , , ,

Recently, I watched an online health and longevity presentation, and one of the episodes was on the critical importance of circadian rhythms.  If you’ve been reading my blog for a while, you may remember the post I wrote on this subject a few years back.  Today’s post might be considered an addendum.

As a quick review, circadian rhythms influence the sleep-wake cycle, metabolism, immunity, hormone production, emotional coping skills, energy regulation, and the aging process, among other functions.  In this article, I’ll explore the effects that sunshine and other forms of light have on our innate timekeeping system.

From a PubMed article, our circadian pacemaker, the suprachiasmatic nuclei (SCN) in the hypothalamus, is entrained to the 24-hour solar day via a pathway from the retina and synchronises our internal biological rhythms.  In other words, our eyes take in light information that helps regulate our physiology.

An Endocrine Reviews write-up states since the advent of electric lights around the turn of the 20th century, exposure to artificial and irregular light schedules has become commonplace. And research from the National Library of Medicine tells us during the day, light intensities outside can reach illuminances up to 100,000 lx in direct sunlight. Light intensities in closed rooms are considerably lower and standard office lighting is only ~500 lx.  So you can understand how our bodies can easily become light deficient.

Sunset viewed through an airplane window

An Oxford Academic paper declares people in industrialized societies typically spend approximately 88% of their time in enclosed buildings, sheltered from natural light.  Time spent outdoors in Canada, Great Britain, and the United States is commonly 1 to 3 hours daily, not a lot of time for our eyes to soak up much-needed sunlight as compared with our ancestors.

For the chronically sunlight-deprived among us who may be experiencing sleep problems, there are measures we can take to get back on track.  Making a point to spend more time in Nature is a good start.  Additionally, according to the CDC, the circadian clock is most sensitive to light from 2 hours prior to our regular bedtime until 1 hour after our regular wake-up time, including the hours through the night.  Therefore, avoiding bright lights, including screens, 2 hours before bed may help you fall asleep faster.  During the hours you are trying to sleep, keeping the room cool and dark provides an ideal environment.  And getting direct morning sun shortly after waking can help retrain your SCN, setting you up for better sleep, improved mental activity, and increased physical health.

Synchronizing our circadian rhythms with the cycles of the sun is essential to health and longevity.  Prioritizing the workings of our biorhythms could be fundamental for feeling better on a daily basis.

Blessings for Rhythm,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

24 thoughts on “Good Day, Sunshine”

  1. This is such a great post. Disrupted rhythms can lead to various health problems, including sleep disorders, metabolic issues, and even an increased risk of chronic diseases. Maintaining a consistent sleep schedule, exposure to daylight, and regular physical activity are key to aligning our internal clock with the external environment. Thanks for sharing, and have a good day 🙂 Aiva xx

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  2. Sunshine is important to us in so many ways. We all need to spend more time outdoors in the sunshine and in touch with nature – grounding is also important. Thanks for writing about this.

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  4. Must admit I’m often guilty of using screens (especially reading my kindle) very close to sleep time. But on the other hand I do try and spend a lot of time in the sunshine. So important. Great post and reminders Lisa!

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  10. My sleep cycles are actually wrecked at the moment – I can definitely tell the difference as my body tries to rationalize the new norms for the next 11 weeks. I long for those college days where I could pull all nighters, take an exam that next day, head back out with friends and then crash the entire weekend – those were the days ha.

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  11. Thank you for this post, Lisa. Sleep is vital for both body and spirit. How sunlight and circadian rhythms intertwine is fascinating, and your insights truly inspire a healthier, more mindful routine—wishing you many more bright and sunny days!

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