Get Your Life Back...It Starts with Sleep!...Sunlight & Sleep
Photo by Unsplash
Did you know that getting proper amounts of sunlight to produce Vitamin D is what helps you sleep better and improve your mental and physical health! Listen for the science that shows you why morning sun is especially important!
In this Facebook Live I talk about the connection between Sunlight & Sleep
What are the benefits of sunlight?
Spending time in the sun has mental health benefits.
1. Sunlight reaches our eyes
2. Photoreceptors in your eyes send messages to your brain.
3. Serotonin levels rise.
4. Boost in mood
Spending time in the sun has many Physical Health Benefits.
1. Sunlight Penetrates our skin
2. Triggers the release of a skin cholesterol body uses to produce vitamin D.
3. Vitamin D is used for serotonin production
4. Proper serotonin and vitamin D levels play a part in your DNA health. “Serotonin plays a big role in setting your body's circadian clock, which manages your sleep and hunger cycles, and also ties into your cell health, hormone production, and other biological functions." , and
5. Sunlight reaches our skin.
6. Nitric oxide, (stored in the outermost layers of your skin), reacts to the sun's UV rays by widening your blood vessels
7. Your blood pressure drops, your heart rate slows.
8. You feel more relaxed. Better mental performance.
Why do you need sunlight for proper sleep?
Without enough sun exposure, serotonin levels fluctuate erratically, knocking your circadian clock out of whack. That could leave you feeling sleepy during the day, wired at night, hungry at odd hours (or all the time!), and unable to think clearly.
Serotonin plays a big role in setting your body's circadian clock, which manages your sleep and hunger cycles, and also ties into your cell health, hormone production, and other biological functions.
Best practices
Exposing your eyes to sun-strength light for at least 20 minutes in the morning is your best bet in aligning your wake-sleep clock with daytime hours. You also want to avoid bright light at night, which fools your brain into believing it's daytime.
Can’t get outdoors?
Sitting close to a window or within a few feet of bright sunlight will trigger serotonin-producing reactions. Studies have also shown that a light box that mimics the sun can boost serotonin levels.
How much sun is recommended for proper vitamin D?
Nutritional sources are not enough to get the recommended amount of Vitamin D. It is recommended to get 10-15 minutes of midday sunlight on bare arms, legs and shoulders. Hold off on the sunblock for that time.
What can I do to get sunlight during Winter months?
Up to 80 percent of the world's population is vitamin D deficient during the colder months. Taking a 1,000 IU vitamin D supplement during the winter can ward off disease and depression.
Overall if you want to improve your sleep you might want to start a sunlight ritual.
Benefits of the Sun Summary:
Mood improvements
Immune system support
Lowered blood pressure
Better brain function
Vitamin D boost
If you want to learn more review the article links below.
