Morning Light…

It’s common knowledge that eating well, exercising and minimising stress are positive steps we can take to look after our bodies and our minds. But, crucially, if we don’t get enough light – in particular morning light – our efforts may all be in vain.  

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Our internal biological clock or circadian rhythm is our bodies internal mechanism that dictates all of our physiology and all of our behaviours.

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This internal mechanism works on a 24-hour cycle releasing hormones to match what we need at specific moments. All of the active processes of our bodies are compartmentalised to happen in the day and the restorative processes happen at night. There are cells in our eyes not related to vision, that tell the body via light what time of day it is. The different levels of light are vital signals to our circadian rhythm as to what is to happen next. In short, every aspect of how we function is controlled by the rising and falling of the sun and the light it produces.

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Our bodies and all living things have developed to respond in this way over millions of years via evolution. Mess with your exposure to light and, in turn, your circadian rhythm and our whole physiology is thrown into disarray.

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Over prolonged periods this could mean an increased risk of depression, obesity, diabetes, cardiovascular disease and cancer. So, to keep ourselves healthy we need to keep our circadian rhythm in check ensuring we receive optimal hormone release. To do this we need to follow the pattern of the sun as closely as possible and expose ourselves to enough light. We need to ensure we access the sun’s morning light in order to kickstart the cycle to release the correct hormones. But for many of us this just isn’t happening.

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Professor Steve Jones senior research fellow of Human Genetics at University College London says; ‘The perils of living without sunlight are really quite real. In some ways modern life has driven us back to the stone age’.

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Jones goes on to explain that inevitably in the winter we have less light and our bodies suffer as a result. Our immune systems don’t work as well, we’re tired and more prone to depression. But modern life is having the same affect all year round meaning we are in a permanent light deficit. We are surrounded by artificial light which sends false signals to the brain, making us alert when we should be tired for example. Jones continues to say that the bottom line is we just aren’t spending enough time outside. Unsurprisingly the NHS advises that we all take a vitamin D pill and this, compounded with the fact that our circadian rhythm is profoundly misaligned, means we are like people existing in caves relying on artificial light.

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What we can do 

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Dawn light is the time for kick starting our circadian rhythm but, for many of us, heading out for a dawn walk isn’t realistic. The government recommends two hours a week outside, but ideally an hour a day is best with a good portion of this in the morning if possible. See the list below for steps all of us can take to optimise our circadian rhythm, our health and energy. 

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• Take your morning cup of tea and sit in the garden or head outside, making sure you don’t wear sunglasses. If you can manage half an hour that’s great but anytime you can spend absorbing the morning light is positive.

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• If you work from home, try and work next to a sunny window or make sure you take breaks outside again without sunglasses. If this isn’t possible, invest in a sun lamp (not the tanning kind.) Particularly useful in the winter if you suffer from Seasonal Affective Disorder but can be used all year round. There’s many on the market, we like the Beurer TL 50 SAD Therapy Light available at John Lewis for £79.99. 

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https://www.johnlewis.com/beurer-tl-50-sad-therapy-light-white/p2611500?s_ppc=2dx92700075585127963_mixed_home_BAU&tmad=c&tmcampid=2&gclid=CjwKCAjwzJmlBhBBEiwAEJyLu54jOTvV1papJkm3-frpFbhn1yaKtRZGNL-5ZjCSUtkqD_o5cECGNBoCf5UQAvD_BwE&gclsrc=aw.ds 

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• If you can’t head outside at dawn, invest in a dawn simulation clock, we like ARTINABS Sunrise Alarm clock available form Amazon at £34.99.

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https://www.amazon.co.uk/Simulation-Function-Colorful-Atmosphere-Charging/dp/B09B37FKVB/ref=asc_df_B09B37FKVB/?tag=googshopuk-21&linkCode=df0&hvadid=570429857219&hvpos=&hvnetw=g&hvrand=1975614076152926881&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9045551&hvtargid=pla-1397554589515&psc=1 

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• 1-2 hours before bed limit overhead lighting, keep low light side-lamps on only. Also significantly limit your interaction with electronic devices such as phones, laptops and tablets.

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• Make a concerted effort to get outside more. Walking groups are a great way to motivate yourself.

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