Protocol: Morning Sunlight

The Zest Team -

Making time for getting outside in the morning can seem like a luxury. However, when we prioritize outdoor time it can create a ripple effect on the whole day. This article is about the ripple!

WHAT:

Getting outside in the morning (even if it's cloudy) puts a halt to melatonin production, and boosts serotonin which gives you a boost for your day! Our internal clocks are a bit slow. It needs a cue from you to know when to restart the 24 hour clock! Getting outside light in our eyes is nature's cue.

WHY:

  • Our hormones serotonin and melatonin both come from the pineal gland depending on the type and intensity of light coming into the eyes. Exposing our eyes to bright blue-enriched morning light helps drastically lower melatonin levels and produce more alertness in study subjects
  • Subjects of a study who were exposed to bright lighting the took less time to fall asleep and has better quality sleep
  • Vitamin D is produced when you get sun directly on your skin. Vitamin D deficiency is strongly correlated with poor sleep and sleep disorders
  • Getting outside also makes it easy to get in a walk or other physical activity which helps to increase morning cortisol so that you feel alert.

HOW:

  • Decide which days you want to get your walk in. If it's overwhelming to commit to every day, then choose a few days. If it doesn't happen one day, you have the flexibility to move it to another day.
  • Commit to a certain duration and to start at a specific time. Put your walks in your calendar
  • Determine what you need to do the night before to make sure you get your walk in. Perhaps set your alarm for a specific time, have your water bottle and outfit ready, pre-prep breakfast or anything else that helps you get it done!
  • Don't use the weather as an excuse for why you can't walk. We can easily walk in the rain, snow, and cloudy weather with the right gear. The sun coming through the clouds still gives you benefits and gets you moving in the morning!
  • Share your plan with your coach for accountability : )