The Impact of Sunlight
One of my fundamentals for energy and healthy sleep, this research in peer reviewed journal Environmental Health Perspectives highlights how sunlight promotes synthesis of the hormone serotonin instead of melatonin - melatonin makes us sleepy, serotonin makes us awake. Translated, being outside makes you feel alert. For this reason, I highly encourage everyone to expose themselves to sunlight as early as possible, and it’s a part of my recommended morning routine.
These neurotransmitters (melatonin, serotonin a work on a 24 hour circadian rhythm, so exposure to light at the right time also helps you produce melatonin in the evening at the right time - early, rather than late, facilitating your feelings of sleepiness earlier in the evening, allowing your mind to slow down on the mental chatter.
Expose yourself to sunlight as early as you can in the morning - it minimises fatigue
Get outside during the day for at least 10 minutes
Have access to sunlight in your home / office
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