Embracing the Rhythm of the Day
Understanding Circadian Variations in Light for Better Health
-Richard Gibson.
We’ve witnessed significant advancements in technology and lifestyle changes over the years. Yet, amidst the hustle and bustle of modern life, one fundamental aspect often overlooked is our connection to natural light and its impact on our health and well-being. Today, let’s delve into the normal variations in light during a typical circadian day and explore the advantages of aligning with this natural rhythm for optimal health.
Our bodies have an intricate internal clock known as the circadian rhythm, which regulates various physiological processes over a roughly 24-hour cycle. Central to this rhythm is our exposure to light, which serves as the primary cue to synchronize our internal clock with the external environment. Throughout the day, the intensity and spectrum of natural light change, influencing our energy levels, mood, and overall health.
In the morning, natural light gradually increases, signalling our bodies to wake up and kick-starting essential processes like hormone production and metabolism. The light at this time of day is predominantly red and blue containing no ultraviolet light. This early exposure to sunlight helps suppress the sleep hormone melatonin, allowing us to feel alert and focused. Incorporating a morning routine that includes exposure to natural light can enhance cognitive function and mood, setting a positive tone for the day ahead.
As the day progresses, the intensity of light peaks around midday – with the introduction of the ultra-violet frequencies, providing a natural boost of energy and vitality. This period of bright light exposure is ideal for engaging in outdoor activities, such as walking or gardening, which not only promotes physical health but also helps regulate our internal clock. Taking advantage of this midday light can improve productivity and mental clarity – common challenges faced by many.
As the afternoon unfolds, we lose the ultra-violet. The intensity of natural light gradually diminishes – as red again predominates at sunset, signalling the onset of evening and the preparation for rest. In the absence of light, our bodies begin to produce melatonin in preparation for sleep. However, the prevalence of artificial light from screens and indoor lighting can disrupt this natural process, leading to sleep disturbances and decreased sleep quality. Limiting screen time in the evening and opting for softer, dimmer lighting can promote better sleep hygiene and overall well-being.
Embracing the normal variation in light throughout the circadian day offers numerous advantages for health and vitality. By aligning with the natural rhythm of daylight, we can improve our sleep quality, boost energy levels, and enhance overall mood and cognitive function. Incorporating simple habits like spending time outdoors in the morning, maximizing exposure to midday light, and minimizing artificial light exposure in the evening can have profound effects on our well-being.
As we navigate the complexities of modern life, let’s not forget the importance of reconnecting with nature’s rhythms. By embracing the ebb and flow of light throughout the day, we can unlock the key to better health and vitality, allowing us to thrive in every aspect of our lives.