📝 Articles Day 10

The Morning Light Habit Sleep Experts Swear By

You’ve probably heard that getting some morning light can help you feel more awake during the day and sleep better at night—from your doctor, your sleep app, and roughly 900 podcasts. But you might not realize just how much it matters. “Morning light is arguably more important than your coffee,” says Mariana Figueiro, director of the Light and Health Research Center at the Icahn School of Medicine at Mount Sinai. 
Morning light shifts the body clock earlier, which can make it easier to feel sleepy at night and alert when it’s time to wake up. In a study of more than 400,000 adults, people who spent more time in outdoor light during the day reported fewer insomnia symptoms, less tiredness, and an easier time getting up in the morning.

What you may not have heard is exactly how to get it: where to position yourself, how early in the morning to start basking, and how long to take in the rays. Without that knowledge, the advice to “get more morning light” is surprisingly hard to put into practice.
Here’s what researchers say about how to get the right dose of morning light. 

How morning light helps you wake up—and sleep at night
The amount of light reaching your eyes is measured in lux, and by that measure, most morning routines happen in near-darkness. A dimly lit bedroom might clock in at 30 to 40 lux. A brightly lit kitchen might reach 500. Step outside on an overcast morning, and you're standing in 5,000 to 10,000. "You're looking at orders of magnitude more light when you're outside," says Jamie Zeitzer, a circadian physiologist and professor of psychiatry and behavioral sciences at Stanford University.
Sitting directly beside a window and looking out might expose you to around 1,000 lux. That's a fraction of what's available outdoors, but, as Zeitzer puts it, "even by a window, it's much brighter than what you're going to get from most interior lighting sources."

Light can have an immediate effect, too. It’s “an alerting stimulus to the brain,” Figueiro says, which can help you feel more awake in the moment.
Its longer term effect comes down to a small structure in the brain called the suprachiasmatic nucleus, which serves as the body’s central circadian clock. When light reaches the retina, it sends a signal directly to that clock—and early in the morning, the signal helps nudge it forward. It needs that nudge: The average human clock runs about 24 hours and 11 minutes, which means it would naturally drift a little later each day without light and other signals keeping it synchronized with the outside world.
A well-synced clock does more than govern sleep. Its real job, Zeitzer says, "is allowing your body to anticipate things as opposed to responding to them"—preparing you to wake up, eat, exercise, and wind down instead of scrambling to adjust after the fact. Without that anticipation, your body still functions, of course; just a little less efficiently. "It's not like if you didn't have a clock, you drop dead," he says. "But it's all less well optimized."

From time.com