Sleep + Light + Immune System

Don’t wait too long into the day to get outside.  Exposure to early daytime sun or light can improve your sleep quality, boost your mood and immune system.  Sufficient sleep allows our bodies to produce the necessary white blood cells to mount an immune response against infections.

The majority of us are spending more time indoors now without the ability to take breaks from our home environment.  Typically, on any given morning, we would be walking to school, waiting at the bus stop, going to the coffee shop before work or venturing out for our morning errands.  Staying at home has temporarily altered these routines.  Still, routines are important because we are hardwired to operate in line with our circadian rhythm.  What controls our circadian rhythm?  Our circadian rhythm is regulated by light and the hormone melatonin.  Light signals the brain to secrete less melatonin during the day and darkness signals the brain to increase melatonin at night.

Proper sleep has numerous positive impacts to health and our immune system is no exception.

Exposing oneself to morning light, between the hour of 8 am - 12 pm, has an important regulatory effect to better quality sleep.  It’s best to get about 30 minutes of exposure to sunlight per day.  Set a timer on your phone for 15 minutes, start walking, then walk back when you hear the beep.

Can’t get outdoors? Infusing one’s environment with light rich in blue wavelengths during the day mimics the sun and promotes wakefulness.  On the flip side, too much blue light at night may interfere with sleep.

The bottom line: Set an alarm each morning to schedule your 30 minute neighborhood walk or an activity like gardening.  Wear a mask and practice social distancing.  Create this daily regimen to give your brain the sunlight signal.  Notice how overtime, sleep improves, tension decreases and vitality is restored.