Circadian Rhythms

The Rhythm of Light: How Sunshine Shapes Our Sleep

How you start your day plays a huge role in how well you’ll sleep at night. Your body’s internal clock, or circadian rhythm, is closely tied to the natural cycles of day and night. Getting sunlight early in the morning helps sync this internal clock with those rhythms, setting the tone for the rest of your day. This daily rhythm affects everything from hormone regulation and digestion to your mental health. By stepping outside and soaking up the morning light, you signal to your body that it’s time to wake up, while also setting the stage for a more restful night’s sleep. It’s a simple but powerful way to improve your sleep and overall health.

What is Circadian Rhythm?

Your circadian rhythm is your body’s natural 24-hour cycle, coordinating essential processes like sleep, digestion, and hormone regulation to promote balance and overall health. Think of it as an internal sun, rising and setting to guide your body’s rhythms and align its biological functions with the flow of the day.

Sunlight and Sleep

Your brain sets your circadian rhythm, but external factors play a crucial role in shaping it. Sunlight is the most powerful regulator of your internal clock, influencing the production of key hormones like serotonin and dopamine, which are essential for mental health and overall well-being. Morning light plays a crucial role in signaling your brain to produce melatonin for the night, meaning your nighttime routine actually begins the moment you step out into the morning sun. This natural process not only boosts your energy and mood during the day but also initiates a hormonal chain reaction that prepares your body for deep, restorative sleep at night.

How does your Circadian Rhythm Work?

Your body's internal clock is like a personal timekeeper, keeping everything running on schedule. The star of the show is a special area in your brain called the suprachiasmatic nucleus (SCN), tucked away in the hypothalamus. Think of the SCN as your body's master programmer, syncing daily patterns like sleeping, eating, and body temperature, with the cycles of light and dark.

How does it do this? The SCN coordinates these 24-hour cycles by working at the cellular level, using genes and proteins to keep your systems humming. And it’s not working alone, another key player is the pineal gland. This tiny, pea-shaped organ in the brain's midline is your body's light interpreter. When night falls, the pineal gland transforms serotonin into melatonin, the "sleep hormone" helping you wind down and prepare for rest.

Melatonin: Functions and Benefits

Circadian Regulation: Melatonin plays a critical role in regulating sleep-wake cycles, promoting restful sleep, and maintaining overall circadian rhythm stability.
Antioxidant Properties: As a powerful antioxidant, melatonin scavenges free radicals, supports cellular repair, and reduces oxidative stress and inflammation.
Immune Support: Melatonin modulates immune responses, enhancing the body's ability to combat infections and diseases effectively.
Mood and Cognitive Health: By protecting neurons from oxidative damage, melatonin supports neurological health and may reduce the risk of neurodegenerative conditions.

Serotonin: Functions and Benefits

Mood Regulation: Often called the "feel-good" neurotransmitter, serotonin is essential for fostering a sense of well-being and reducing anxiety and depression symptoms.
Gut Health: Serotonin plays a critical role in gastrointestinal motility and supports a healthy gut-brain axis.
Precursor to Melatonin: Serotonin's role in melatonin production connects it to sleep regulation and circadian rhythm health.

Melatonin and Glutathione: A Powerful Antioxidant Duo

Melatonin and glutathione are two key players in the pursuit of you gaining optimal health and wellness. Though they serve distinct purposes, their interaction highlights the body's remarkable ability to maintain balance through complex biochemical processes. While melatonin doesn’t directly transform into glutathione, it plays a crucial role in boosting and protecting glutathione levels.

Let’s break it down:

Stimulating Enzyme Activity: Melatonin enhances the activity of enzymes involved in glutathione production and recycling, such as glutathione peroxidase. These enzymes are vital for regenerating glutathione and maintaining its availability in the body.
Potent Antioxidant Effects: Melatonin itself is a powerful antioxidant, offering protection against oxidative stress. By boosting glutathione activity, it indirectly amplifies the body’s antioxidant defense system.

Why Is Glutathione Important To Your Health?

Glutathione is one of the body’s most resilient antioxidants. It plays several critical roles, including:

Neutralizing Reactive Oxygen Species (ROS):Glutathione helps combat oxidative stress by neutralizing harmful free radicals that can damage cells and DNA.
Supporting Detoxification:It assists in removing toxins and heavy metals from the body, ensuring optimal liver function.
Regenerating Other Antioxidants:Glutathione helps recycle and regenerate other antioxidants like vitamins C and E, which further protect the body from oxidative damage.

How Disruptions in Melatonin Production Affect Glutathione

Melatonin production can be hindered by several factors, including:

Insufficient Exposure to Infrared Light:Morning sunlight helps regulate melatonin production. Without enough infrared light, melatonin synthesis may decline.
Excessive Blue Light at Night:Exposure to screens and artificial lighting during the evening suppresses melatonin production, disrupting the natural sleep-wake cycle.
Lifestyle and Environmental Stressors:Stress, poor diet, and environmental toxins can also negatively impact melatonin levels.

When melatonin levels drop, glutathione synthesis can be impaired. This leads to a cascade of negative effects, such as:

Increased Oxidative Stress:Without sufficient glutathione, the body struggles to neutralize ROS, leading to cellular damage and accelerated aging.
Reduced Detoxification Capacity:Impaired glutathione production affects the body’s ability to eliminate toxins, increasing the risk of chronic illnesses.

Blue Light and the Miscommunication of Day and Night

Many of us have the habit of looking at our phones before bed, whether to unwind, catch up on the news, or scroll through social media. However, the light emitted from our screens can negatively impact our sleep by interfering with our body's natural ability to wind down. When we are exposed to artificial blue light after sunset, the retina interprets it as a signal that it is still daytime. This causes the SCN to suppress the release of melatonin. Under natural conditions, melatonin production would rise in the evening as darkness falls, preparing the body for rest. However, prolonged exposure to artificial light delays melatonin production, shifting the body’s natural sleep schedule.

Impact on Circadian Rhythm

The disruption caused by artificial blue light leads to circadian misalignment, where the internal biological clock does not match the external environment. Over time, this repeated exposure can cause the internal clock to adjust to later sleep and wake times. This delay can result in:

Difficulty falling asleep at night.
Reduced sleep quality, since the body struggles to reach the deeper, restorative stages of sleep.
Daytime fatigue and decreased alertness, as the natural rhythms that govern wakefulness are out of sync.

Compounding Effects

This cycle of delayed sleep can perpetuate itself, as waking up later leads to more nighttime exposure to artificial light. Over time, this can result in chronic sleep deprivation, reduced productivity, and even health problems, such as obesity, cardiovascular disease, and mood disorders.

Mitigating the Effects of Blue Light

To protect your circadian rhythm:

Reduce screen time at night: Avoid using electronic devices 1–2 hours before bedtime.
Use blue light filters: Most devices and screens now have "night mode" settings that reduce blue light emission.
Adopt warm, low flicker lighting: Replace LED and fluorescent bulbs with dimmer, warm-toned lights that are incandescent or halogen bulbs.
Wear blue-blocking glasses: These glasses can help filter out blue light during night time exposure. Click here to see the Blissful Babe’s most popular recommendation.
Maintain consistent sleep schedules: Going to bed and waking up at the same time daily reinforces your circadian rhythm.

By aligning our exposure to artificial light with the natural cycles of day and night, we can minimize the disruption of artificial light pollution to our internal clock.

Harness the Power of Sunlight

Soaking up sunshine for its health benefits is known as heliotherapy. Natural sunlight is the most powerful form of light, offering incredible advantages for both your body and mind. Whether you're just starting your wellness journey or you're a seasoned pro, adding a little extra sunshine to your routine can make a big difference!

Sun exposure is essential for maintaining strong bones and muscles, as it enables the body to synthesize Vitamin D. Research has shown that vitamin D, when combined with immunomodulation and the regulation of the circadian clock, may significantly reduce the risk of various conditions. These include colon, breast, and prostate cancer, non-Hodgkin lymphoma, multiple sclerosis, hypertension, and diabetes. Keep in mind that during the winter months or if life just starts to get busy you can still get the benefits of the sun using an infrared light from the comfort of your home. Click here to see the infrared light that will keep you glowing all year!

From Sun to Strength: How Vitamin D Shapes Your Health

Did you know your body produces its own Vitamin D? When your skin is exposed to sunlight, UVB rays trigger a process that converts them into Vitamin D, which is then activated by your liver and kidneys to benefit your health. For a deeper understanding of the biochemical processes involved, explore Professor Daniel D. Bikle, MD, PhD’s insightful article, Vitamin D: Production, Metabolism, and Mechanisms of Action.

This essential nutrient plays a vital role in keeping your bones strong, boosting your immune system, and even lifting your mood. However, Vitamin D deficiency is surprisingly common, with symptoms like fatigue, muscle weakness, bone pain, and mood changes. While fortified foods and supplements can help, natural sunlight remains the most effective way to produce Vitamin D. Just 10–30 minutes of midday sun a few times a week can work wonders.

For those with limited sunlight exposure, light therapy or phototherapy is a helpful alternative. Spending time near an artificial UVB light source and including fortified foods in your diet can significantly improve and maintain healthy Vitamin D levels. For a UVB specific light source this is a good option Blue light.

If you're curious about your Vitamin D levels, you can have them tested during your annual physical with your doctor or conveniently check them at home using this Vitamin D testing kit from my partner, Thorne. If you want to kick start increasing your Vitamin D or simply keep a maintenance level for the health benefits this Vitamin D supplement is one we highly recommend.

Sunlight and Skin Care

The light of the sun can enhance your health in many ways, but one of the most visible benefits of sunlight exposure is the radiant glow it provides. This effect is due to increased blood circulation triggered by sunlight, which enhances oxygen and nutrient delivery to the skin. The result is a naturally healthy and vibrant complexion that projects vitality.

While natural sunlight doesn’t directly boost collagen production, it indirectly supports skin elasticity and resilience through its role in Vitamin D synthesis. Collagen, known for maintaining firmness and preventing sagging, is more commonly associated with artificial infrared light therapies. You can also choose to use collagen supplements to help compliment your body's natural collagen production. Nevertheless, the sunlight-Vitamin D connection plays a critical role in maintaining the skin's youthful structure.

Building on this knowledge, it’s important to understand that mitochondria is the powerhouse of our cells, and it plays a fascinating role in skin health, especially when exposed to light. Research highlights that infrared light can stimulate ATP synthesis in mitochondria. This boost in cellular energy promotes fibroblast activity, enhancing collagen production, skin anchorage, and the release of cytokines that support wound healing. These processes are linked to improved skin rejuvenation. Understanding this cellular synergy reveals exciting possibilities for non-invasive approaches to skin rejuvenation and healing.

Beyond aesthetic benefits, sunlight plays a therapeutic role in managing certain skin conditions like psoriasis, eczema, and acne. One study, published in the Journal of Allergy and Clinical Immunology, highlights how this works: when skin is exposed to artificial light (such as a red light therapy mask) or sunlight, it triggers the release of nitric oxide into the bloodstream. This chemical plays a key role in activating T-cells, which are known to reduce chronic inflammation. For individuals dealing with conditions like eczema or psoriasis, sunlight can alleviate discomfort and irritation by calming inflammatory responses. This natural process underscores sunlight’s holistic impact, balancing immune function and enhancing overall skin health. With its myriad benefits, moderate and mindful sun exposure can be an integral part of a healthy skin care routine.

Illuminating the Benefits of Early Morning Light

The nature of sunlight varies, in fact, depending on your location, the time of day, and the weather, the form of sun exposure you receive is very different. In the early morning, the sun’s rays are rich in UV-A and IR-A light (a type of infrared radiation). The low-intensity light of the morning sun offers UV-A that penetrates deeper into the skin and it is less likely to cause immediate damage than UV-B.

Morning exposure to IR-A rays has demonstrated promising health benefits in various studies. This infrared light can penetrate even deeper into the body, influencing cellular health, promoting better circulation, and supporting overall vitality. UV-B rays primarily affect the upper layers of our skin, influencing processes like vitamin D synthesis and skin pigmentation. However, prolonged exposure to these rays can lead to sunburn and other harmful effects, especially during peak sun hours. This is why limiting time under the intense midday sun is often recommended.

Sunlight Inspired Biohacks

If you’re looking to enhance health and wellness during gloomy seasons or when outdoor time is limited, sunlight-inspired biohacking tools and supplements offer an effective solution. As we have already discussed, red light therapy devices, such as infrared panels or wearable lights, replicate the beneficial wavelengths of sunlight to support cellular renewal, boost mood, and stimulate vitamin D production. Combining vitamin D3 with K2 supplements further supports bone health, immune function, and hormonal balance. These straightforward strategies bring the benefits of sunlight into your routine in a way that’s easy, convenient, and tailored to your lifestyle.

Choosing Non-Toxic Sunscreens for Healthy Skin Protection

Exposure to the sun can be both beneficial and harmful. While sunlight is essential for our health, prolonged exposure, especially during peak hours, can damage your skin. Sunscreen is crucial for protection, but not all sunscreens are created equal. Some contain harmful chemicals, including hormone disruptors and forever chemicals which pose health risks. To minimize harm, opt for mineral-based sunscreens with non-toxic ingredients. Prioritize products vetted by trusted sources like the Environmental Working Group (EWG). Use sunscreen wisely, particularly during extended outdoor activities, and find a balance between enjoying the sun safely and protecting your health.

Environmental Working Group recommendations for selecting your sunscreen:

Avoid spray sunscreens
Avoid sunscreens with high SPFs
Avoid sunscreens with oxybenzone and endocrine disrupting chemicals
Avoid sunscreens with retinyl palmitate
Avoid combined sunscreen/bug repellents
Avoid sunscreen towelettes or powders
Avoid tanning oils

Blissful Babe recommendations for safe and toxic free sunscreen:

Please note: These links are affiliate links so if you purchase any of these items through the links on this page, I may make a small commission . I only link to products I personally use and support.

Harmful Chemicals You Should Avoid When Shopping For Sunscreen:

Avobenzone
Octocrylene
Octisalate
Homosalate
Octinoxate (Octyl Methoxycinnamate)
Oxybenzone

Why These Chemicals Are Harmful:

These chemicals, commonly found in chemical sunscreens, are concerning because they can penetrate the skin and enter the bloodstream, potentially disrupting endocrine function. Substances like oxybenzone and octinoxate have been linked to hormone disruption, which may interfere with reproductive health and thyroid function. Homosalate and octisalate can also accumulate in the body over time, contributing to toxicity. In addition, octocrylene can degrade into harmful byproducts like benzophenone, a suspected carcinogen. These compounds not only pose risks to human health but also contribute to environmental damage, particularly coral reef degradation. Consequently, this is why most experts recommend mineral-based sunscreens as a safer alternative for both people and the planet.

Sustainable Shifts

Small changes lead to big, lasting health benefits that can improve mood, promote restful sleep, and enhance overall wellness. A little truly can go a long way! By taking incremental steps toward healthy sleep hygiene practices, you increase your chances of achieving sustainable, long-term improvements. Boosting your sleep quality can be as simple as embracing natural morning sunlight!

The Most Effective Steps You Can Take:

Get out into the sunlight within the first hour you wake up (the closer to dawn the better!)
Do not wear sunglasses if possible, receiving the light through your eye is a great way to kick your hormone production into gear
Avoid clothing with SPF or too much clothing in general, let your skin soak up rays
Explore biohacking products and supplements that replicate the benefits of the sun