Did you have enough good quality sleep tonight? If you great with a lot of energy and excited for the amazing day you´ll have then you had a great night sleep, if you feel tired and are thinking on taking a rest and you have cravings for your favorite junk food you didn´t have enough sleep.
Now, another question, how much time of your day do you spend outside? Whether you think about it or not, getting sunlight improves our sleep, we´ve talked before of the circadian rhythm, the internal clock of our body. This internal clock dictates many functions of our body like hormone production, appetite and it revolves around the pattern of natural light.
Getting sunlight exposure specially in the morning helps our body get the circadian rhythm right or on time which makes it easier to our body to keep us awake and alert during day and as the sun starts to set it´s an indication for our body that it´s time to sleep so our body starts working on releasing melatonin to fall asleep and once we´re sleep our body starts working on recovering, healing and growing.
Body temperature is also important here, it keeps fluctuating throughout the whole day, our body reaches its coolest temperature in the morning before waking up and its highest late in the afternoon of evening. It goes very similar to sunrise and sunset.
When the internal clock of our body is out of time all systems and functions get out balance, natural sunlight tells our body when it´s time to sleep and when it´s time to stay awake, if we don´t consider this and we go to sleep late then we will wake up later which is what happens to many of us on weekends or we don´t have enough sleep which happens during the week and with this hormones are not released on time, and overall our body is not functioning as efficiently as it could be.
When you go to sleep late at night and you wake up later in the morning the next day even when you slept 8 hours your body is out of rhythm, there are still 24 hours in a day, the sun rise and sets at the same time every day and that´s what´s going to get the internal clock on time.
There´s a time of the day when the sun is at its highest point and its UVB rays are more intense so you need less time.
The best time to get sunlight exposure is in the morning between 6:30 am and 8:00 am, you can take advantage of that time and workout outside which has a lot of benefits for our health, studies show that working out in the morning also improves sleep at night but I know that most of us can´t workout at this time and for some it´s so difficult to get sun exposure in the morning but if you can take at least 10 minutes it will be effective.
Most of us get 1 to 2 hours for lunch on our jobs, try to eat your meal in one hour and take 10 to 15 minutes to take a walk outside, this is another way to get sunlight.
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