As high-performing individuals, we are always seeking ways to optimise our physical and mental abilities.
One simple yet effective method for enhancing performance is to incorporate morning sunlight exposure into our daily routine.
Exposure to natural light in the morning has been shown to improve mood, alertness, and cognitive function, making us more productive and focused.
How does morning sunlight improve performance?
Our bodies have evolved to synchronise with the daily cycle of light and darkness, and exposure to sunlight in the morning helps reset our circadian rhythm (the internal biological clock that regulates your sleep-wake cycle, mood, and energy levels), making it easier to fall asleep at night and wake up in the morning. This leads to better sleep quality and quantity, which in turn leads to improved cognitive function, memory, and mood.
Studies have found that office workers who were exposed to morning light had better cognitive performance and reported fewer symptoms of depression and anxiety than those who weren't.
Another study found that athletes who were exposed to morning light had better reaction times and performed better on cognitive tests than those who weren't.
In addition, morning sunlight exposure has been linked to increased physical activity and better exercise performance.
How can we get more morning sunlight?
Getting enough morning sunlight can be a challenge, especially if you have a busy schedule or work indoors. However, with a few simple adjustments to your routine, you can incorporate more natural light into your day and reap the benefits of improved performance.
Wake up earlier to take advantage of the morning sunlight. Set your alarm for 30 minutes earlier and take a walk outside to get some sunlight exposure. Alternatively, sit by a window and enjoy your morning coffee while basking in the natural light.
If you work in an office, try to take breaks outside or near a window to get some sunlight exposure. Even a few minutes of sunlight exposure can make a significant difference in your mood and energy levels.
Invest in a light therapy lamp, which simulates natural sunlight and can be especially helpful during the darker months.
Make morning sunlight exposure a priority. Block off time in your schedule for morning walks or outdoor activities that allow you to soak up some sunlight and start your day on the right foot.
Sunlight Exposure Recommendations
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, recommends morning sunlight exposure as a way to regulate our sleep-wake cycle, improve mood and cognition, and boost overall health. Here are some of his specific recommendations:
Get outside within the first hour of waking up, or as soon as possible. This helps reset your body's circadian rhythm and sets you up for a more alert and productive day.
Aim for at least 10-15 minutes of direct sunlight exposure, without sunglasses or sunscreen. This allows your skin and eyes to absorb the full spectrum of light, including the blue light that helps regulate your body clock.
If you can't get outside, try sitting near an open window or using a light therapy lamp that mimics natural sunlight. These can also be effective in regulating your circadian rhythm.
Be mindful of the timing and duration of your morning sunlight exposure. Too much exposure to bright light in the evening can disrupt sleep, so it's best to get your sunlight in the morning.
Finally, Dr. Huberman stresses the importance of individualising your sunlight exposure based on your own needs and preferences. Some people may benefit from more or less exposure, or may need to adjust based on their geographic location or time of year.
Conclusion
As high-performing individuals, we are always seeking ways to optimise our physical and mental abilities. Morning sunlight exposure is a simple yet powerful tool for improving performance, enhancing our well-being, and increasing our productivity throughout the day. By making a conscious effort to incorporate more natural light into our morning routine, we can reap the benefits of this powerful resource and reach our full potential.
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