![]() ![]() 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. "It may not always feel good to get up at the same time every day, but over the long run, it's going to leave you feeling as refreshed as you can be.Alina Bradford contributed to this article. It reinforces your natural circadian rhythm," Robin MacFarlane, Ph.D., a clinical psychologist and sleep specialist, says. " Getting up at the same time every day is sort of like the superhero of sleep advice. And that means keeping your sleep-wake schedule as regular as possible. If you want to improve your sleep, working with your natural circadian rhythm is key. This is part of the reason some people are naturally night owls, while others prefer to wake up early in the morning. The circadian rhythm is heavily affected by light, which is why we find it difficult to fall asleep when traveling to a new time zone or working night shifts.Ī healthy circadian rhythm will reset every 24 hours or so, but everybody's is a little different. It controls when stimulating hormones like cortisol and relaxing ones like melatonin are released throughout the day. Your circadian rhythm plays a huge role in when you feel tired and awake. ![]()
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