Around the Cooler
If you’re looking to calibrate your brain for an optimal day, look no further than your backyard. Sunlight—especially the day’s first rays—boasts a variety of benefits. Catching early-morning light for 10–30 minutes will tune your circadian rhythm, improve your health, and provide other daily payoffs.
Summer is a prime time to sneak outside—when the morning temperatures are inviting and the sunrises are spectacular. Try it for a week: eat, read, meditate, stretch, or exercise in the fresh air first thing in the morning. It could be the dawn of a simple, healthy habit.
1. Circadian Cycles
Sunlight is your body’s cue for many things. Getting outside early in the morning syncs your circadian rhythm (your body’s internal 24-hour clock) for the day. When light hits your retinas, it signals your brain to stop making melatonin and to start producing cortisol for energy. The light also sets an internal countdown that will spark drowsiness when nighttime rolls around.
2. Vibrant Vitamin
When sunlight contacts skin, the body immediately begins to produce vitamin D—and it’s an anti-inflammatory nutrient worth noting. Having enough vitamin D can decrease (get it?) the risk of cancer, diabetes, osteoporosis, and autoimmune and cardiovascular diseases. By getting outside early when the UV index is low, you can safely sunbathe while accruing vitamin D, a deficiency (again!) that impacts an estimated 1 billion people worldwide.
3. Screen-Free Waking
Not all light is created equal; waking up to the light of an electronic screen actually backfires. About 89 percent of Americans are lured by their smartphones within the first 10 minutes of waking, programming their brains to expect more frequent dopamine hits. Screen light also halts the beneficial theta and alpha brain waves produced while emerging from sleep—a disruption that conditions your mind for a day of distraction.
4. Radiant Temperament
A pastel sunrise isn’t just easy on the eyes. Research has shown that early-morning light contributes to a better mood because it triggers serotonin, a feel-good chemical that plays a role in fighting depression. It’s no wonder that more and more doctors are prescribing light therapy—natural and artificial—as a way to combat depression, especially in the gray winter months. (Even a cloudy day provides 2–4 times more lux than bright indoor light.)
5. Dawn’s Dividends
If you’re still hesitant about getting outside once you rise (and shout), here are some additional perks: Early-morning light exposure has been linked to lower body mass index, heightened focus, improved sleep, increased energy, a stronger immune system, and better decision-making. (Skip sunglasses and hats for the greatest advantage.) With so many benefits, it’s hard to deny that getting outside is a brilliant move.
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Written by Emily Edmonds
