When it comes to improving sleep, most people think about cutting down on caffeine, winding down with a good book, or creating the perfect cozy environment. But did you know that one of the simplest and most effective ways to boost your sleep is actually to get some sunlight in your eyes first thing in the morning? For women going through menopause, a time when sleep disruptions are common, this practice could be a game-changer. Let’s break down the science and why a morning dose of sunlight may be the boost you didn’t know you needed.
Understanding the Circadian Rhythm and Why It Matters
The human body has an internal clock, known as the circadian rhythm, which tells us when to wake up, when to eat, and, importantly, when to sleep. This rhythm is influenced heavily by external factors, with light being one of the most crucial.
The circadian rhythm is regulated by a part of your brain called the hypothalamus, a small but powerful area that controls numerous functions like hormone release, hunger, and temperature regulation. By exposing your eyes to sunlight first thing in the morning, you’re sending a strong signal to your hypothalamus that it’s time to wake up, which sets off a chain reaction in your body.
For women in menopause, a time when fluctuating hormones can interfere with sleep quality, maintaining a strong circadian rhythm can be particularly valuable. Morning sunlight can help your body get back on track, regulate those hormones more effectively, and create a stable foundation for better sleep.
Morning Sunlight and Serotonin: The Mood and Sleep Connection
When morning sunlight hits your eyes, it triggers a release of serotonin, often called the “feel-good” hormone. Not only is serotonin important for regulating mood, but it’s also crucial for sleep. Here’s the interesting part: serotonin doesn’t just lift your mood during the day; it also acts as a precursor to melatonin, the hormone that signals your body it’s time to sleep.
Melatonin production ramps up as it gets darker in the evening. However, the foundation for a strong melatonin response at night starts with a good dose of sunlight in the morning. So, by simply spending 10-15 minutes outdoors in natural light first thing, you’re setting up a healthy serotonin boost that helps you feel more alert during the day and prepares your body for restful sleep at night. It’s a natural way to improve mood and balance sleep without the need for medications or supplements.
The Benefits for Women Over 50
Many women in their 50s and beyond experience changes in sleep patterns, often related to menopause. Hot flashes, hormonal imbalances, and mood fluctuations can lead to sleep disturbances. And let’s be real—when you’re not sleeping well, it can feel impossible to manage the day with confidence, energy, and focus. That’s where this simple practice of morning sunlight exposure can be transformative.
- Regulates Menopausal Symptoms: Hormones and sleep are closely linked, especially during menopause. Sunlight exposure helps create a more stable hormonal environment, which can lessen the severity of certain symptoms.
- Boosts Immune Function: Getting morning sunlight can enhance immune function, which becomes even more crucial as we age. This aligns with TJ’s philosophy of promoting a strong immune system naturally through lifestyle and functional nutrition.
- Encourages Consistency and Routine: Creating a habit of stepping outside every morning can add structure to your day. A consistent routine is another way to help keep your circadian rhythm stable, which means better sleep and more energy for other essential activities.
How to Start a Morning Sunlight Routine
Starting a morning sunlight routine doesn’t require any fancy equipment or a big chunk of your day. In fact, it’s a perfect example of a small habit with big benefits. Here’s how to make it happen:
- Set a Consistent Wake-Up Time: Try to wake up at the same time each morning, even on weekends. Consistency is key to training your body’s clock.
- Head Outside Within 30 Minutes of Waking: Ideally, aim to get outside within 30 minutes of waking up. If possible, avoid sunglasses or contacts initially to let the light reach your eyes directly. Just remember not to look directly at the sun!
- Spend 10-15 Minutes in Natural Light: Aim to spend at least 10-15 minutes outside. If the weather’s gloomy or you’re in a colder climate, consider sitting near a bright window to get some indirect exposure.
- Use the Time Mindfully: Treat this morning sunlight routine as a moment to set an intention for the day, practice gratitude, or take a few deep breaths to feel centered.
For TJ’s clients who may be grappling with the stress of menopause or finding it hard to create routines, this simple ritual can offer more than just better sleep; it can provide a sense of control and empowerment, one morning at a time.
Other Lifestyle Tips for Better Sleep
While morning sunlight exposure is powerful, TJ also emphasizes a holistic approach. Here are a few additional tips to support your sleep quality naturally:
- Limit Blue Light Exposure at Night: Just as morning sunlight helps set your body clock, bright screens at night can confuse it. Aim to reduce screen time an hour or two before bed.
- Mindset Practices to Avoid Overthinking: Sometimes, the toughest part about sleep is getting the mind to quiet down. Practicing mindfulness or journaling can help you release any stress or worries, which is especially valuable if you find yourself overanalyzing at night.
- Prioritize Nutrition and Gut Health: A healthy gut can help stabilize hormones and even support better sleep. Avoid heavy meals or stimulants like caffeine in the evening, and focus on nourishing foods that support the gut.
- Incorporate Movement into Your Day: Physical activity, even a gentle walk or stretch, can help release built-up tension and prepare your body for a more restful night.
Embrace the Process: Keep Going, Keep Growing
Building a morning sunlight routine can be a powerful addition to your wellness toolkit, especially when you’re navigating the changes of menopause. It’s not about making huge, overwhelming changes but rather about incorporating small habits that support your body’s natural rhythms.
Sleep is foundational to health, impacting everything from energy levels to mood and immune function. By investing in your morning sunlight routine, you’re supporting better sleep, a more balanced mood, and a natural way to manage menopausal symptoms. Remember, the journey to optimal health doesn’t need to be complex—often, the most powerful solutions are the simplest ones.