A legit morning dope :-) How Sunlight helps you sleep better, bestowing holistic metabolic health?

by Saika Mazumdar0 comments

A legit morning dope :-) How Sunlight helps you sleep better, bestowing holistic metabolic health?
Did you know that humans spend an average of 1/3rd of their lifespan sleeping? According to research, we spend approximately 26 years actually sleeping and 7 years “trying to sleep”. This is obviously one of the biggest chunks of our lives to be spent on one single activity. And of course, as intelligent humans, we have questioned the need for sleep in the first place. Scientists and researchers in the post-industrial revolution considered sleep to be a total waste of time. But decades of research have revealed some surprising findings about sleep. In this blog, Upside Health will share some facts, insights, and nuggets of knowledge that will explain why sleep is an essential part of our life and how it impacts our metabolic health.

What Is Sleep?

Sleep is one of the most basic functions performed by the human body from birth to death. It is an indivisible experience of human life. People tend to fall asleep during night time and rise during day time. On the surface it may look like, falling asleep equals doing nothing, but the reality is a stark contrast. Our brain is extremely active when we are sleeping and it performs many important functions during that time span.

Sleep & Its Impact On Different Bodily Functions

Rest First off, the most important function that is performed during sleep is rest. Our body and mind have been put to work during waking hours and need proper rest. This rest is optimized during sleep time. Repair At the time of sleep, your body releases a growth hormone through the pituitary gland in the brain. This hormone works to repair any wounds or injuries in the body. Hence, you may have observed that wounds seem to have healed a little more when you wake up. Positive Impact on Respiratory System Your body does not breathe very deeply during sleep. When you sleep, you need less oxygen. Your respiratory system gets to relax a little and is not overworked. Strengthening of Immunity System The body’s immunity is strengthened during sleep time. According to research, people who are sleep-deprived are more likely to catch colds and infections than those with an optimal sleep cycle. Boost In Memory & Concentration The brain uses sleep to sort through all the information accumulated during the day. It then prioritizes information, throws out unnecessary details, and retains only the essentials. This allows the brain to perform better on the next waking day. Impact on Type - 2 Diabetes Sleep is vital in the management of diabetes. Lack of sleep builds insulin resistance in the body and thus aggravates blood glucose levels. Proper sleep helps in controlling and managing type 2 diabetes.

Metabolic Health & Sleep - The Essence

Metabolic health is a vast concept that begins with the body’s interactions and response to food, different activities, exercise, stress, and even sleep. The pursuit of optimal metabolic health assists in increasing the “health span” of the individual and gives them the power to live life to the fullest. People with bad metabolic health are often victims of metabolic syndrome which leads to high blood pressure, deranged LIPIDs, obesity, type 2 diabetes, stroke, and other cardiovascular issues. Sleep plays a major role in optimizing metabolic health. Blood glucose levels are partially under the control of the hormone “cortisol”. Cortisol is a stress hormone. When the body perceives stressful situations it releases cortisol. Cortisol mobilizes blood glucose into the bloodstream and thus initiates insulin resistance. When we sleep, our body releases extremely low levels of cortisol. Thus stabilizing the blood glucose levels. Good or bad sleep directly affects the insulin resistance levels of the body. Regular sleep patterns stop excessive weight gain. They keep the body's metabolism at normal levels. Also, good quality sleep impacts the central nervous system, immunity system, cardiovascular system, and others, hence it is a vital element in optimizing metabolic health as well.
Sleep is a crucial component of our daily lives, affecting our overall well-being and quality of life. While various factors contribute to a good night's rest, sunlight plays a significant role in promoting better sleep. In this comprehensive blog post, we will explore the science behind this connection and how sunlight exposure positively influences sleep quality. So, grab your sunglasses and join us on an enlightening journey into the world of sunlight and its impact on your slumber! The Power of Circadian Rhythms: Our bodies possess an internal clock known as the circadian rhythm, which regulates our sleep-wake cycle. Sunlight acts as a vital external cue for this rhythm, helping to align our internal clock with the external environment. When sunlight enters our eyes, it triggers a series of biological reactions in our brain, influencing the release of hormones that govern our sleep patterns. Melatonin and Morning Sunshine: Melatonin, a key hormone involved in sleep regulation, induces feelings of sleepiness and prepares our bodies for rest. Exposure to sunlight in the morning helps regulate melatonin production. Sunlight stimulates our brain to signal wakefulness, reducing melatonin levels and promoting alertness and energy throughout the day. This well-timed exposure to morning sunlight enhances the synchronization of our sleep-wake cycle. Cortisol Control: Sunlight exposure in the morning helps regulate cortisol, a hormone associated with stress and wakefulness. By suppressing excessive cortisol production, sunlight promotes a smoother transition from wakefulness to sleepiness at night. Serotonin and Sunlight: Sunlight exposure influences the production of serotonin, a neurotransmitter that plays a crucial role in mood regulation and overall well-being. Increased serotonin levels promote feelings of happiness, calmness, and well-being, indirectly contributing to better sleep quality.

Conclusion:

Sunlight does more than just light up our days; it significantly impacts our sleep as well. By exposing ourselves to sunlight, particularly in the morning, we can regulate our internal clock, enhance melatonin production, manage cortisol levels, and promote a sense of well-being. So, embrace the sunshine, take a morning stroll, or simply enjoy a cup of coffee by a sunny window. Let the sun work its magic and brighten up your sleep routine for a more restful and rejuvenating slumber! Remember, everyone's sleep needs and preferences may vary, so it's important to listen to your body and find the sunlight exposure that works best for you. Incorporating sunlight into your daily routine, along with other healthy sleep practices, can pave the way for improved sleep quality and overall well-being. So, go ahead, soak up the sun, and let it guide you towards sweeter dreams and brighter mornings! References:
  1. Duffy, J.F., & Wright, K.P. (2005). Entrainment of the human circadian system by light. Journal of Biological Rhythms, 20(4), 326-338.
  2. Czeisler, C.A., & Gooley, J.J. (2007). Sleep and circadian rhythms in humans. Cold Spring Harbor Symposia on Quantitative Biology, 72, 579-597.
  3. Lockley, S.W., Brainard, G.C., & Czeisler, C.A. (2003). High sensitivity of the human circadian melatonin rhythm to resetting by short wavelength light. Journal of Clinical Endocrinology & Metabolism, 88(9), 4502-4505.
  4. Chang, A.M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
  5. Figueiro, M.G., et al. (2014). Tailored lighting intervention improves measures of sleep, depression, and agitation in persons with Alzheimer's disease and related dementia living in long-term care facilities. Clinical Interventions in Aging, 9, 1527-1537.
  6. Oren, D.A., et al. (1997). Light treatment for sleep disorders: consensus report. V. Age-related disturbances. Journal of Biological Rhythms, 12(2), 113-115.
  7. Lambert, G.W., Reid, C., & Kaye, D.M. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840-1842.
  8. Ruhrmann, S., et al. (2010). Mood changes and elevated cortisol release in patients with newly diagnosed major depression. Psychoneuroendocrinology, 35(9), 1275-1282.

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