Unlock the Power of Morning Sun and Fresh Air

Why are Morning Sun and Fresh Air Important?

Imagine this, you walk out your front door, it’s morning time.  The birds are chirping, the air is fresh, and the morning sun is just starting to come over the horizon.  Feels good, right?  Imagine starting your day like this every day.  So simple but often overlooked…

the power that morning sun and fresh air have on your well-being.  

Today, we’re embarking on a journey to transform your mornings from ordinary to extraordinary, and guess what? The secret ingredients are right out your back door… Fresh air and sunlight.  

We will not only explore the benefits of embracing morning sun and fresh air but also how to incorporate this practice into your busy morning routine.  So, sit back, relax and open yourself up to optimizing your mornings. 

Benefits of Morning Sun and Fresh Air

Besides providing us with Vitamin D, sunlight is also a natural mood enhancer. It encourages our body to release those feel-good chemicals, serotonin, and endorphins. The cool thing is that even when the sun is hiding behind the clouds, you are still getting the benefits. 

But that’s not all – let’s talk about circadian rhythms. Our bodies have an internal clock, and exposure to natural light helps regulate it. By syncing your routine with the sun, you’re telling your body, “It’s go time!”

This not only boosts your energy levels but also improves your sleep quality.

Sunlight is one of the best ways to help wake us up and keep our circadian rhythms balanced and healthy.  Other things you can do to maintain a robust sleep-wake cycle is to:

• Exercise regularly.
• Limit caffeine, especially later in the day.
• Restrain from using blue light before bed (phones, screens, etc.).
• Keep a consistent schedule.  Get up and go to bed at the same time each day (including weekends).
• Turn down your lights at night, use dimmer switches, red light and/or salt lamps..

Morning Sun and Hormonal Balance

I never really cared much (or even thought about) hormone balance until I got into my 40s. I never realized how important sunlight is and that it plays a crucial role in the delicate dance of hormones, particularly melatonin and serotonin. 

Melatonin, the sleep hormone, follows a rhythmic pattern influenced by light exposure.  Simply put, melatonin is at its peak when you are exposed to darkness and decreases in production when you are exposed to light.  This is why morning sunlight helps to reset this internal clock, contributing to better sleep at night.

On the flip side, serotonin, the mood-regulating hormone, receives a significant boost from sunlight. Ever noticed how a sunny day instantly lifts your spirits? That’s serotonin at work. It is probably safe to say that most of us can benefit from a little bit of serotonin to boost our mood.  Yet another reason to start your day with some morning sun!

Creating a Sunlight-Focused Morning Routine

Let’s get practical and turn these insights into action! I’ve compiled a list of tips and recommendations to help you infuse sunlight into your morning routine:

• Sun Salutations: Kickstart your day with a yoga routine designed to greet the sun. Not only is it a fantastic full-body workout, but the mindful connection with your breath and the sun sets a positive tone for the day.
• Outdoor Activities: Whether it’s a brisk walk, jog, or even gardening, move your morning routine outdoors. The fresh air combined with sunlight can invigorate your senses and kick those endorphins into high gear.
• Morning Brew Ritual: Love your morning coffee or tea? Take it outside. Sipping your favorite beverage under the morning sun is a simple yet effective way to soak in those rays.
• Natural Light Exposure at Home: No outdoor space? No problem! Strategically position yourself near windows while going about your morning rituals. This ensures you’re still benefiting from the natural light, even if you can’t step outside.

Overcoming Challenges

Life is unpredictable, and of course not all days are sunny and bright. Don’t worry, here are some tricks to ensure you’re getting your daily dose of sunlight:

• Sunlight Alarm Clocks: Mimic the sunrise in your bedroom with a sunlight alarm clock. It gradually increases light intensity, waking you up more naturally, even on cloudy days.
• Midday Sun Breaks: If mornings are too hectic, take a short break during midday to soak in some sunlight. A lunchtime stroll or a few minutes on the balcony can work wonders.

How much time do I need to spend in the morning sun and fresh air to get the benefits?

Great question, 15-30 minutes is what most researchers are recommending to get the benefits.  The nice thing about getting fresh air and sun is that you can often multi-task while doing it.  I recommend targeting 20 minutes as discussed in my morning routine blog post.

Q&A: How to Start Your Day Off Right with Sunlight and Fresh Air

Q: Why is morning sunlight important for our well-being?

A: Morning sunlight provides us with essential Vitamin D, boosts our mood by releasing serotonin and endorphins, and helps regulate our circadian rhythms which leads to better sleep quality and increased energy levels throughout the day.

Q: How can I incorporate sunlight into my morning routine?

A: Set at least 20 minutes aside each morning to step outside.  Some activities that you can do while soaking up the sun include:

• Exercising – walking, biking, rucking, running, etc. 
• Engage in other outdoor activities running errands or gardening.
• Enjoy your morning coffee or tea outside.
• Position yourself near windows to benefit from natural light exposure if you don’t have outdoor space.

Q: What if I can’t get sunlight every morning due to weather or time constraints?

A: You can still incorporate sunlight into your routine by using alternatives such as sunlight alarm clocks to mimic sunrise, or taking short breaks during midday to soak in some sunlight. 

Q: How much time should I spend in the sun to reap its benefits?

A: At least 15 minutes although longer would be great.  

Q: Any tips for overcoming challenges in getting sunlight exposure?

A: Yes! Consider using sunlight alarm clocks to wake up more naturally, even on cloudy days. You can also take short breaks during midday to catch some sun. Remember, even brief exposure to sunlight can make a difference in your well-being.

Q: What are some additional resources to learn more about circadian rhythms and hormones?

A: You can explore resources such as the Sleep Foundation and The Cleveland Clinic have reliable science backed information to deepen your understanding of these topics.

Parting Notes

Ladies, as you embark on this journey of infusing sunlight into your mornings, remember that it’s about more than just basking in its warmth. It’s a holistic approach to enhancing your overall well-being – physically, mentally, and hormonally. So, rise and shine.  Let the sunlight and fresh be your daily dose of magic, transforming your mornings into moments of pure joy and vitality.

Now it’s your turn! Share your sunlight-filled mornings, tips, and bright ideas in the comments below.  Click on the link below to get your free Morning Routine Guide.  This guide will motivate you to establish a morning routine that provides you with peace, fresh air, sunlight, movement and a healthy breakfast.  

Thanks for reading all the way to the end.  Your time is precious, and I appreciate you spending some of yours here. 

Resources

What Is Circadian Rhythm? | Sleep Foundation

Melatonin: What It Is & Function (clevelandclinic.org)