Do this upon waking for better hormones!

Do what first thing on waking? 😳

Get some full spectrum light in your eyes, if you can, for about 5-10 minutes. ☀️ Longer is better, but I understand that's not always possible.

Quick question: When you wake up in the morning, how fast does it take you to go from "I'm barely conscious" to "I'm fully awake and ready to go."

Your answer should be 30-45 minutes or less.

Why?

You have a circadian rhythm...🌗

This is the light (sun) and dark (night) cycle that regulates SO many functions in your body.

It's called a "light and dark" cycle because it's literally regulated by your light exposure in the morning and dark exposure at night!

Your circadian rhythm (light/dark cycle) really does regulate ALL of your rhythms including your hormonal rhythms and even your hunger rhythms! 

In fact, excess light exposure at night in the bedroom spikes insulin the next morning, contributing to weight gain, metabolic dysfunction and diabetes.

A primary element of your circadian rhythm is known as the Cortisol Awakening Response: this is the normal and healthy rise of your hormone, cortisol, first thing on waking. 

Within about 30-45 minutes, it should rise up like a mountain then gradually fall throughout the day. 

And it should be nice and low at night so you can make melatonin and sleep well (a common problem for chronically-stressed out women in perimenopause!).

If you responded to the question above with, "I definitely don't feel awake for a few hours until I've had a cup or two of coffee," then I know your awakening response is sluggish! 

On the flip side, you tell me that you wake up and IMMEDIATELY feel anxious, panicked and awake, then it seems your awakening response is too high, too fast.

Morning light exposure helps you to have a more normalized cortisol curve...☀️

Including your awakening response and reduction at night. 

If you can, open your window or door and enjoy the morning light for a bit on waking. Have the first few sips of your coffee outside, looking skyward, no sunglasses.

If you have the time, go for an outdoor walk (even a short one) or go outside and do some easy stretching for a few minutes within those first 30-45 minutes of waking.

As we move into winter...❄️🌨️

If it's still dark when you wake up in the morning, consider investing in an inexpensive full spectrum light box.

Verilux is a great brand, and available on Amazon too (no affiliation). This model is a popular one or search online for what size and shape works for you. Set it up on your counter and turn it on while you're getting ready. 

Or consider the light-based alarm clocks that use gradual light to act as your alarm! (My personal favorite.)

At night... 💤🌙

You want to do the complete opposite: start using dimmer light in the evening. 

Be mindful of dimming or turning off overhead bright lights within an hour of bedtime - the angle of light hitting your eyeballs matters...when it comes from overhead, it mimics the mid-day sun and tricks your body into feeling more wakeful. Best to use floor lamps or low-angled light.

Be mindful of bright light from your phone, computer, tablet and television too. 

And finally, try to sleep in complete darkness which may involve using a sleep mask or a silky soft scarf/shirt over your eyes. (That's what I do - I don't like the feeling of sleeping with an elastic band around my head).

Ok, friend, I hope this helps you leverage the power of light, an ancient, totally free form of medicine that is totally overlooked in modern medicine. 

You can learn more about this fascinating topic here and here.