Sunlight and Sleep: Resetting Your Circadian Rhythm Naturally

In our fast-paced, screen-saturated world, many of us wake up groggy, drag through the day, and find ourselves wide awake at bedtime. One of the most overlooked contributors to this cycle? Light. Specifically, when and how we’re exposed to it.

Your body’s sleep-wake rhythm is governed by the circadian system, a roughly 24-hour internal clock anchored by light. And while supplements, blackout curtains, and white noise can help with sleep, one of the simplest and most powerful tools is still free and wildly underused: sunlight.

The Biology Behind It

When light hits the photoreceptors in your eyes—especially early in the day—it sends signals to a part of your brain called the suprachiasmatic nucleus (SCN), your body’s master clock. This clock regulates hormone production, including:

• Cortisol, which naturally rises in the morning to promote alertness and energy

• Melatonin, which increases in the evening to signal it’s time for rest

Consistent morning light exposure strengthens this rhythm. But inconsistent light, especially too little in the morning and too much at night, confuses the system.

Morning Light: The Most Important Anchor

What to do:

• Get outside within the first 30–60 minutes of waking. Direct light is 50–100 times more powerful than indoor light, even on cloudy days.

• Aim for 10–20 minutes of unfiltered daylight exposure. No sunglasses, no glass window in between if possible. Sit on your porch, go for a walk, drink your coffee by an open window.

• Indoor light is not a substitute. Typical home lighting is 100–500 lux. Outdoor morning light is over 10,000 lux, even on overcast days.

Practical examples:

• Walk your dog or take a short solo loop around the block.

• Stand outside while your kids wait for the school bus.

• Park further from the office and walk in, slowly and intentionally.

• If going outdoors is impossible, try a 10,000-lux light therapy lamp for 15–20 minutes while journaling, stretching, or having breakfast.

Daylight Throughout the Day

Light isn’t just important in the morning. Midday light reinforces your wakefulness, keeps energy up, and prevents mid-afternoon slumps.

Ideas for getting more light:

• Eat lunch outdoors or by a bright window.

• Take 5-minute movement breaks in natural light every 1–2 hours.

• Swap indoor gym time for a walk, bike ride, or hike when possible.

Evening Light: Your Wind-Down Window

Melatonin release begins 2–3 hours before bedtime, but evening light, especially blue light from screens, can suppress this process and delay sleep onset.

What to avoid after dark:

• Bright overhead lighting. Instead, use dimmable lamps, salt lamps, or amber/red-toned bulbs.

• TV, phone, tablet, and computer use. If screen time is unavoidable, use blue light blocking glasses or set devices to “night shift” mode.

• Staying in well-lit rooms until the moment you try to sleep.

What to try instead:

• Set an electronic sundown: choose a time (at least an hour before bed) when all screens go off.

• Use this time for low-light activities like reading a physical book, listening to calming music, stretching, or taking a warm shower.

• Create a pre-bed ritual that signals your body it’s time to wind down: same order, same timing, every night if possible.

How This Supports Wellness

Aligning your light exposure with your natural biology does more than improve sleep. It also supports:

• Mood regulation (sunlight helps boost serotonin)

• Metabolic health (circadian disruption is linked to weight gain and insulin resistance)

• Mental clarity and focus

• Energy stabilization throughout the day

This isn’t just sleep hygiene, it’s a cornerstone of your entire wellness system.

Getting Started: A Reset Plan

If your sleep feels off or your energy is unpredictable, try this one-week reset:

Morning:

• Get outside within an hour of waking for at least 10 minutes

• Avoid phone scrolling until after this exposure

Daytime:

• Take 2–3 light breaks, even just standing by a window or stepping outside for a minute

Evening:

• Dim lights after 8 pm

• Avoid screens for at least 60 minutes before bed

• Stick to a regular sleep-wake time (yes, even on weekends)

You don’t need to overhaul everything. Pick one or two changes to start with and build from there.

Suggested 1-Week Circadian Rhythm Reset Plan

This 7-day plan is designed to help reset your internal clock by aligning your light exposure with your natural circadian rhythm. You'll be guided through morning, daytime, and evening habits to support restful sleep, steady energy, and improved mood.

Day 1 - Awareness Track what time you wake, go outside, and go to bed. Note how much time you spend in natural light. No pressure, just observe.

Day 2 - Morning Routine Step outside within 60 minutes of waking. Get at least 10 minutes of unfiltered light. No sunglasses or glass between you and the sun.

Day 3 - Light Breaks Take 2-3 breaks during the day to step into natural light. Even 2-3 minutes helps. Eat lunch near a window if you can't go outside.

Day 4 - Sunset Signals Dim lights indoors after 8pm. Use lamps, avoid overheads. Avoid bright white lights in the bathroom, kitchen, or bedroom.

Day 5 - Digital Wind-Down Power down screens one hour before bed. Read, stretch, or prep for tomorrow under low, warm-toned lighting.

Day 6 - Sleep Consistency Wake and sleep at the same time as the last few days-yes, even if it's the weekend. Let your body begin to trust the rhythm.

Day 7 - Reflect & Adjust Reflect on changes. Did sleep improve? Energy? Mood? Choose 2-3 habits to carry into next week and keep going.

Final Thought

Most of us are living out of sync with our biology - not because we’re doing anything wrong, but because modern life isn’t built to support circadian wellness. But you can choose to re-align, starting with something as simple and ancient as the sun.

Let light lead your rhythm.

Ready to reset your rhythm and feel more like yourself again? Schedule a wellness call with me today and let’s make a plan that works for your life.

Wishing you peace,
Rebecca Lange
www.RebeccaLangeWellness.com

Reach out! I’d love to chat with you: [email protected]