Do you wake up in the morning feeling refreshed and ready to face the day? Or are you sluggish feeling you did not have enough rest?
Sleep affects our whole mind and body well-being not to mention our productivity and performance both at work and in other areas of life.
Lack of sleep can have a significant negative impact on productivity in a number of ways. Here are some ways how:
- Impaired cognitive function: Sleep is essential for optimal brain function, including cognitive functions such as memory, attention, and decision-making. Lack of sleep can impair these functions, making it more difficult to concentrate, remember important details, and make good decisions.
- Decreased motivation: When we are tired, we often feel less motivated to engage in activities and may have lower energy levels. This can lead to a decrease in productivity and work quality.
- Slower reaction time: Lack of sleep can also slow down our reaction time, making it more difficult to respond to unexpected events or emergencies.
- Increased mistakes and errors: Fatigue can cause us to make more mistakes and errors, which can be particularly problematic in work environments where accuracy is critical.
- Lowered creativity: Sleep deprivation can also lower our creativity levels, making it more difficult to come up with new and innovative ideas.
But what is the one thing that we can do to immediately help improve the quality of our sleep?
GET SOME SUN
Believe it or not, what you do in the first few hours of waking up affect the quality of our sleep.
HOW SUNLIGHT AFFECTS THE BODY
Sunlight in the morning can have a positive effect on sleep quality by regulating the body’s circadian rhythm, which is the internal biological clock that helps regulate sleep-wake cycles.
Exposure to natural light, particularly in the morning, can help reset the body’s internal clock and promote a more regular sleep-wake cycle. This is because exposure to light in the morning helps to suppress the production of melatonin, a hormone that promotes sleep and is typically higher in the evening and at night.
In addition to regulating the circadian rhythm, exposure to sunlight in the morning can also improve mood and energy levels, which can in turn improve sleep quality. Sunlight exposure helps to stimulate the production of serotonin, a neurotransmitter that is important for regulating mood and promoting feelings of well-being.
Getting exposure to sunlight in the morning can help you sleep at night because it helps reset your body’s inner “sleep clock.” Light is an important cue for your body’s sleep cycle. The light you are exposed to during the day helps your body figure out when it’s time to go to bed (and when it’s time to wake up).
Research suggests that direct exposure to bright natural light in the morning for as little as 10-15 minutes can help to reset the circadian rhythm and promote better sleep-wake cycles.
Sunlight is less intense first thing in the morning. It can still damage the skin, but not as much as it would later in the day. Wearing sunscreen can help keep your skin safe.
WHEN IS THE BEST TIME TO GET SUNSHINE?
Try to get out in the sun within the first hour after you wake up. The timing of sunrise can vary depending on your location and the time of year, so it is important to be aware of when the sun is rising in your area and aim to get outside during this time.
When you are travelling, follow the time of your new location. Morning sunlight is the best ‘fix’ for jetlag. Do the same thing, get out in the sun within the first hour after you wake up and get as much sun as you can during day time a few hours before retiring to sleeping.
If you are feeling sleepy after lunch or mid-afternoon, hold off reaching to a cup of coffee. Sunshine can have as much impact to waking up your senses and jumpstarting your energy as much as coffee.
HOW TO GET MORE EARLY LIGHT
Taking a walk first thing in the morning gets you sunlight and exercise at the same time. If you have a porch or patio, you could have your breakfast outside. If the day is overcast and cloudy, you can still get sunshine. Light from the sun that is filtered through clouds or rain can still have positive effects.
Once you figure out what works, stick to a regular schedule. Waking up at the same time every day and getting morning sunlight is a good combination.
IN SUMMARY, getting sunlight when you first wake up in the morning can help you sleep better at night. If you are not sleeping well at night, look for ways to get more sunshine right after you wake up in the morning. When you sleep well, it has positive effects on other areas of your life.