Getting Morning Sunlight can help you sleep better and have higher energy. Get enough sunlight, or light from a light therapy box, in your eyes in the first 30 minutes of rising to stimulate the nerves and Circadian clock in your brain. This is critical and will create a strong signal in the am to your Circadian Clock and all the hormones it regulates, to include energy and metabolic hormones. 

You will begin training your physiology to be awake, active and energetic at that time. Try to keep this time as consistent as possible from day to day for optimum Circadian Rhythm training. If 7:30am, then try to maintain consistency with that time on a daily basis. Your Circadian Biology will begin to respond to this light by correcting the timing of protein production that regulates many complex areas of your energy and metabolic systems, to include your mood! 

When sunlight hits your skin, not only does it trigger vitamin D production, but it also inhibits the release of a hormone called melatonin, which puts us to sleep. At the same time, it boosts serotonin levels which improves our mood and energy. When the night falls, melatonin production begins and serotonin dissipates, causing you to feel more relaxed and eventually causing you to fall asleep. In other words, sunlight sets our internal clock and helps our bodies and minds function as they should, in rhythm with nature. 

The intensity and consistent timing of the am light in your eyes, within 30 minutes of rising, is critical for entraining your Circadian Rhythms. You need 10,000 lux for optimum Circadian Clock stimulation. A blue sky with the sun shining is 15,000 lux. There is enough light on an overcast day outside to stimulate your Circadian Clock. Being close to a window is approx 400 lux. 

If you are not able to get outside for at least 15-20 minutes, or if you typically get up well before the sun rises, then a sunlight device, commonly used for SAD (Seasonal Affective Disorder) can be used very effectively at 10,000 lux at 10 inches for at least 15-20 minutes. One of these sunlight devices can be conveniently used while having coffee or breakfast, getting ready or putting on makeup in the bathroom, or even while reading in the morning. 

Morning light exposure after rising is ideally 30-45 minutes but if you can’t get outside or in front of a light box for this much time every day you can add doses of sunlight at other times of day to supplement your light exposure. Wearing sunscreen is fine but you do not want to wear sunglasses since it’s critical that your eyes get direct morning light exposure for strong stimulation of your Circadian Clock. 

Light’s impact on physiology is scientifically well established. Light Therapy, also called Phototherapy, has been studied in relation to numerous medical conditions, including:

* Insomnia

*Circadian Rhythm Disorder
*Dementia and Alzheimer’s disease
*Parkinson’s disease
*Depression
*Post Traumatic Stress Disorder (PTSD)
*Seasonal Affective Disorder (SAD)