Sunlight Before Screens

This article is part of our Small Steps Create Big Change to your Health and Wellness Series.

One of the best wasy to start your morning is getting sunlight in our eyes before those ubiquitous screens. Even if it's cloudy, that's okay!

Circadian rhythms are fascinating. Our body is designed to wake up when the sun rises and go to bed when it sets. This is why daylight saving time messes with our sleep a bit, even though we go to bed after the sun is way down and get up when it's dark. The natural cycle is still within us.

So, when you roll over and grab your phone and start your day staring at blue light, it's actually the worst thing you can do for your next night's sleep. Crazy, right? Put the phone down until after you get the sunlight.

"Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive function of your hormone system, get your mental health steering in the right direction..."

"The simple behavior that I do believe everybody should adopt... is to view, ideally sunlight, for 2-10 minutes every morning upon waking. So, when you get up in the morning, you really want to get bright light into your eyes because it does two things. First of all, it triggers the timed release of cortisol, a healthy level of cortisol, into your system, which acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day. It also starts a timer for the onset of melatonin." -Andrew Huberman, the host of the Huberman lab podcast, and American Neurologist

Healthy Habit Hack: Here are a few ways to get that sunlight early:

1) First thing with your favorite drink! Try warm lemon water with Redmond salt, or a decaf coffee with coconut creamer. Go stand outside for a few minutes. Look towards the sun without glasses. Even if it's cloudy you can get behefits.

P.S. Hold off on the regular coffee until you eat.

2) Sit on your porch and pray and /or meditate.This time is yours before you have to share it with others. Push your task list away for these few minutes.

Just listen very quietly to all the sounds. If you have thoughts that creep in, acknowledge and go back to the focusing only on the sounds.

**This practice will help you to focus on the court.

Listen to a guided meditation app (We like Insight Timer, Glorify, SoulSpace.)

3) Practicing some deep breathing outside.

Do some box breathing if you don't like listening to an app, or to change it up.

Breathe in to a count of 4, hold your breath to a count of 4, eshale to a count of 4, hold for 4. Repeat.

4) Take your daily walk first thing.

5) Grounding

Grounding, also known as earthing, is a practice that involves connecting the body to the Earth's surface. It can be done by puting your bare feet on the ground, or putting your hands on a tree.

How it works and Benefits