This is my Guide to Embracing the sun in your life
Living in harmony with my body’s natural rhythms has been a game-changer for me. If you’re curious about adopting a circadian lifestyle, I’ve put together a little cheat sheet from my experience and research. This is complementary to my documentary about the sun - at the bottom of this you will find all the science backing everything up. It’s all about aligning our daily life with the natural cycle of our internal clock. Here’s why it’s worth it and how you can do it:
Why Go Circadian?
- Sleep Like a Dream: Syncing with your body’s clock means better, more restful sleep. It’s a night and day difference, literally.
- Mood Magic: Feeling brighter and more stable, mood-wise. It’s like natural therapy.
- Health Perks: Lower risks of the big nasties like obesity, heart disease Cancer and Neurological diseases. Plus, my energy levels are more consistent throughout the day.
How to Circadian Your Life Step by Step
- Morning Sunshine: I kickstart my day with sunlight. Just a quick 10-30 minute dose as soon as I wake up. It tells my brain, “Hey, it’s go time!”
- Sleep Rhythm: Hitting the pillow and waking up at the same time daily. Yes, weekends too. It’s tough love for my sleep cycle. Especially with combining sleeping on the floor - my sleep hasn’t been that good in the last years. (Sleep Video: https://youtu.be/ICnLS1BbZ_w)
- Light Lowdown: Cutting down on bright and white lights and screens before bedtime to let my melatonin do its thing.
- Eat Smart: I aim to eat my biggest meal when the sun’s shining brightest and dial down on late-night snacking.
- Move It: Daytime is for moving; it keeps my internal clock tick-tocking correctly. Evening activities are more chill, like a leisurely stroll.
- Bedroom Bliss: My bedroom is a cave – cool, dark, and quiet. Blackout curtains and a hint of white noise can work wonders.
Early Days Expectations
- Adjustment Time: Took me a few days to a few weeks to find my rhythm.
- Energy Boost: Once I adjusted, my daytime alertness and energy levels noticeably improved.
- Sleep Quirks: Initially, there were some hiccups with falling asleep, but they smoothed out.
Pro Tips
- Patience, Frens: It doesn’t happen overnight. Give it time.
- Consistency Is Key: Stick to the routine as much as possible for the best results.
- Body Talk: Listening to my body helped me fine-tune things. If something felt off, I tweaked it.
- Be Kind to Yourself: It’s okay to slip up now and then. Just hop back on the wagon.
- It’s a Package Deal: Sleep, light, diet, and activity – it’s all connected. Keeping everything in check makes a huge difference.
This journey has been enlightening for me, and I hope my little cheat sheet helps you find your rhythm too. Remember, it’s about making small, sustainable changes that add up to a big impact on your well-being. Let’s live our best circadian lives!
If you’re interested in living such a lifestyle let me tell you, you’re not alone. We’re a community of like-minded health conscious people talking in group chats daily and have video calls to talk about our experiences and help each other living a healthier life. Feel free to join us by subscribing and getting access to the groups. Looking forward to get to know you more 🧡
Science & Sources:
UV Light and Sunlight Exposure
These studies focus on the impact of UV light and sunlight on health, including benefits and risks associated with UV radiation and sunlight exposure.
- “How UV Light Touches the Brain and Endocrine System Through Skin, and Why” - https://pubmed.ncbi.nlm.nih.gov/29546369/
- “Solar ultraviolet radiation: Global burden of disease from solar ultraviolet radiation” - https://www.who.int/uv/publications/solaradgbd/en/
- “Benefits of Sunlight: A Bright Spot for Human Health” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
- “UV Radiation and the Skin” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499892/
- “Impact of Ultraviolet Light on Vitiligo: A Review” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129901/
Vitamin D: Health Implications and Benefits
These articles explore the role of Vitamin D in health, including its effects on the immune system, cancer risk, and cognitive function.
- “Vitamin D: A D-Lightful Solution for Health” - https://onlinelibrary.wiley.com/doi/10.1111/joim.12496
- “Sunlight and Vitamin D: Necessary for Public Health” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9963929/
- “The effects of vitamin D on brain development and adult brain function” - https://pubmed.ncbi.nlm.nih.gov/21633182/
- “The Role of Vitamin D in the Aging Adult” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3002207/
- “Vitamin D supplementation and cancer risk: A meta-analysis of randomized controlled trials” - https://www.sciencedirect.com/science/article/abs/pii/S0959804922003549
- “Vitamin D and the Immune System: Exploring the Complex Interactions” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400257/
- “Vitamin D Deficiency and Its Role in Neurological Conditions: A Review” - https://pubmed.ncbi.nlm.nih.gov/34488088/
Circadian Rhythms, Mood, and Cognitive Function
This group includes studies on the influence of light exposure and Vitamin D on circadian rhythms, mood disorders like Seasonal Affective Disorder (SAD), and cognitive function.
- “Serotonin, tryptophan metabolism and the brain-gut-microbiome axis” - https://pubmed.ncbi.nlm.nih.gov/34433056/
- “Effect of Sunlight Exposure on Cognitive Function Among Depressed and Non-depressed Participants: A REGARDS Cross-sectional Study” - https://pubmed.ncbi.nlm.nih.gov/27241553/
- “Circadian rhythms and mood regulation: Insights from pre-clinical and clinical studies” - https://pubmed.ncbi.nlm.nih.gov/31300477/
- “Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches” - https://pubmed.ncbi.nlm.nih.gov/35191986/
- “Long-term residential sunlight exposure associated with cognitive function among adults residing in Finland” - https://www.researchgate.net/publication/365965499_Long-term_residential_sunlight_exposure_associated_with_cognitive_function_among_adults_residing_in_Finland
Miscellaneous Health Impacts
These studies look at various other effects related to light exposure, including the risk of myopia and the impact of green light on the human body.
- “Exposure to Sunlight Reduces the Risk of Myopia in Childhood and Adolescence” - https://pubmed.ncbi.nlm.nih.gov/23841684/
- “Mechanisms and Effects of Green Light on the Human Body” - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129901/