Overnight, when light exposure is minimal, melatonin production can increase by as much as three to 10 times its daytime amount. When melatonin production increases, your body naturally transitions into a resting state.ĭuring the day, your body suppresses melatonin production. Later in the day, when it's dark outside, your body produces more melatonin, which is a hormone that helps regulate your sleep cycles. Studies show that our brains are most sensitive to light from about 2 hours before we usually go to sleep until about an hour after we wake. That means your body responds differently depending on the time of day, particularly after you wake up and before you usually go to bed. This biological clock is tied to circadian rhythms, which are various physical, mental and behavioral changes that occur based on the cycle of night and day. Like most other living creatures, we humans have a built-in clock that regulates our sleep-wake cycles. The link between light and your circadian rhythm Exposure to sunlight and artificial forms of daylight, especially in the morning, can establish healthy rhythms and set your body up to wake up naturally and gently each day. Before you use a light box, however, be sure to discuss it with your doctor.Ī good night's rest will always make it easier to wake up, but that good rest starts long before you hit the pillow at night. These are most effective for 20-30 minutes and with around 10,000 lux of bright light. If it's difficult to do this or you rise well before the sun, you can try a light box. Open the shades and let plenty of natural light into the home in the morning. Plan for those morning walks or a quiet morning on the patio. Even when it's cloudy, you'll still get the benefits of morning sunlight. Remember, no sunglasses, no windows and no visors. Go outside in the early morning sun for 30-45 minutes within an hour of waking up. We covered this point above, but we'll reemphasize it here.the Lumie Bodyclock Shine 300, the Casper Glow Light and the Phillips Smartsleep Wakeup Light are a few great options. These can be especially helpful if you have to wake up before sunrise. Sunrise alarms simulate natural daylight, give you a similar effect to sunlight in the morning and stir up that morning serotonin boost. Use a sunrise alarm clock to mimic natural light. Not all alarm clocks rely on the traditional loud, irritating sounds to get you out of bed.Unless you need them so you can work the night shift, leave your curtains open and let the rising sun work its magic on your brain. Leave your curtains open to let light in as the sun rises. As tempting as those blackout curtains may be, they can interfere with your body's natural rhythms.Here are a few steps you can take to rely on light in the morning: How to wake up to lightīefore you use the sun for morning light therapy, you can take a few steps to use sunlight (and some artificial help) to boost your chances of waking up naturally without a normal alarm. Alina Bradford contributed to this article.
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