DISCLAIMER! I should just get into the habit of starting any blog I write with “I am not a fancy doctor” .. just someone who has become really passionate about learning how to age successfully and help others do the same! Whatever I write about is my opinion based on … well, me and the things I read, feel and come up with in my head!
Finding more energy, feeling a sharper mind and decreasing your cravings for surgery foods may be a simple as regulating your circadian rhythm. So what is your circadian rhythm?
The circadian rhythm is controlled by a part of the brain called the suprachiasmatic nucleus (SCN), which is located in the hypothalamus (base of your brain). The SCN acts as the body’s "master clock," regulating the timing of various physiological processes, including the.
Let’s say your SCN is really a super-organized butler, "Sir Cadian." Sir Cadian tells you when to wake up, eat, and sleep, keeping everything on schedule. But if you mess with him—by staying up too late, drinking too much alcohol, binge-watching TV, or eating a midnight pizza—Sir Cadian gets confused. Suddenly, he's serving breakfast at midnight and trying to wake you up at 2 AM! When you follow his plan, life runs smoothly, but if you throw him off, you'll end up groggy, out of sync.
So what is the number one why to keep Sir Cadian happy and running well? And my personal favorite way? Moring outdoor light exposure. Notice I said, "light" and not "sunlight"? More on that later.
Morning light helps signal your brain’s SCN to stop producing melatonin (the sleep hormone) and increase cortisol levels, which promotes alertness and energy. This can improve sleep quality, mood, and overall well-being by aligning your internal body clock with the natural day-night cycle. Think of our ancestors going to bed when it’s dark and rising with the sun!
But what if you are like me and typically wake before the sunrise? Is it too late to get the benefits of early sun exposure?
Waking up a few hours before sunrise doesn't mean it's too late to regulate your circadian rhythm, but you can still take steps to support it while waiting for daylight. Here's what you can do:
Use Bright Indoor Light: Exposure to bright artificial light when you wake up can mimic daylight and help signal to your body that it's time to be awake. However, natural sunlight is best, so get outside as soon as the sun rises.
Avoid Blue Light Before Sunrise: If you're awake in the early hours, limit blue light exposure (from screens or devices) to avoid confusing your body’s signals about day and night. Use warmer, dim lights instead.
Get Outside as Soon as Possible: Once the sun rises, go outside for at least 10-15 minutes to get that natural light exposure. This will help reset your circadian rhythm even if you had to wait a few hours.
Stay Consistent: Keeping a regular sleep-wake schedule and getting daylight exposure when it’s available (even if delayed) can still effectively regulate your circadian rhythm over time.
You might wonder if you get the same benefits if it is cloudy outside? Yes! It's still worth getting outside even if it's cloudy in the morning. Natural daylight, even on a cloudy day, is significantly brighter and more beneficial for regulating your circadian rhythm than indoor lighting. Clouds may diffuse sunlight, but the outdoor light intensity is still strong enough to help signal your brain to wake up and reduce melatonin production.
On a cloudy day, you may need to spend a little more time outside (e.g., 20-30 minutes) to achieve the same benefits you’d get on a sunny morning. The important thing is that the light outdoors, regardless of weather, is still valuable for maintaining a healthy circadian rhythm.
In short, keeping Sir Cadian happy and running smoothly starts with something as simple as getting morning sunlight exposure. It's a powerful way to align your body with its natural rhythm and boost your energy, mood, and sleep quality. But sunlight isn’t the only thing that impacts your circadian rhythm. In the next month’s blog, we’ll dive into other everyday habits that can either supercharge or sabotage your inner butler, helping you maximize energy and mental clarity while keeping those pesky sugar cravings at bay. Stay tuned!
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Sara Lacharite is a Personal Trainer in central Maine, specializing in senior fitness and brain health training. Her passion lies in empowering pre- and current retirees to age adventurously with personalized fitness and wellness strategies, habit creation and emotional encouragement ... aiming to ensure their physical and mental wellbeing throughout their retirement journey! Visit her website to learn ways you can work with her locally or even virtually!
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