light + rhythm

I’m writing this blog post from Baja, where I’ve been waking up just before sunrise every day of my trip. The sleep-wake cycle affects mood, hormone release, eating habits, digestive function, body temperature, and more. One of the best ways to support your circadian rhythm (the daily physical and behavioral changes of the body) is to expose yourself to as many sunrises and sunsets as possible. And I mean physically expose - as in, get outside (not just viewing them through a window).

Here’s how to do it:

(1) Get outside 30-60 minutes after you wake up. Yep, even if it’s cloudy. Yep, even if it’s raining. Bundle up so you don’t get cold and wet.  On a clear day try to stay outside for 5 minutes. On overcast days, 20 minutes is best. This is a great time to do your meditation practice or go for a walk. If it’s still dark out 1 hour after you wake up (which can happen in the Pacific Northwest), you can wait until the sun starts to rise and then go outside.

(2) Go outside again during sunset. Same time suggestions as before - it’s best if you can do 5 minutes on a clear day and 20 on an overcast day. When we look at screens after dark, the blue light blocks melatonin production and can disrupt our circadian rhythms.

Looking at this transitional afternoon light during sunsets can actually be protective against the rhythm disruption from the nighttime blue light - meaning the screens are less harmful to your sleep! (However, I still recommend avoiding screens for 30 minutes before bedtime at a minimum - an hour is even better).

(3) Keep all lights dimmed after sunset, and avoid overhead lighting as much as possible. Completely avoid overhead lights from 10 pm to 4 am. Use lamps instead!

Following the above recommendations can help you have better energy during the day, sleep better at night, regulate your mood, support your hormones, boost digestion, and just all-around help you feel better!

Note: I know most of us might not have an extra 40 minutes each day to be outside when it’s cloudy - so just do the best you can!

For a deeper dive into light & circadian rhythms, you can check out this episode of the Huberman Lab podcast. Dr. Andrew Huberman is a fantastic researcher (who often spends 3+ hours quoting cutting-edge research to back up basic naturopathic principles we’ve known and used for ages… but that’s another conversation 🙃). He’s a great scientist, but he is very rigid. Too rigid, in my opinion. Don’t try to follow his recommendations 100% - it’s simply not possible (especially if you work, or have kids, or are a person in the modern world with a social life). If you choose to listen, just use it as a guideline.

And, of course, for optimal sleep - always keep your bedroom as cool, dark, and electronic-free as possible.