Have you ever woken up in the morning feeling groggy and exhausted? That’s because our bodies naturally respond to light. In fact, bright light upon waking is essential for maintaining a healthy sleep cycle—not just for one day, but for days, weeks, and even months. In this blog post, we’ll explore why bright light upon waking is so important and how it can help improve your health and well-being.
What Is a Sleep Cycle?
A sleep cycle is the process by which our bodies move through different stages of wakefulness and sleep throughout the night. It’s made up of two main phases: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. During NREM sleep, our bodies are getting ready for REM sleep, which is when we dream. Each night, we usually go through 4–5 cycles of REM and NREM sleep that last about 90 minutes each.
The Role of Light in Our Sleep Cycles
Light plays an essential role in regulating our circadian rhythm—our body’s natural internal clock that tells us when to be awake or asleep. When it gets dark outside, a hormone called melatonin is released into our systems to help us fall asleep. When it gets light out again, another hormone called cortisol signals to us that it’s time to wake up and get going. Without adequate exposure to bright light upon waking, our circadian rhythms can become disrupted—which could lead to poor quality of sleep over time as well as other negative health effects such as fatigue, irritability, depression or anxiety.
Benefits of Bright Light Upon Waking
Exposing ourselves to bright light first thing in the morning helps reset our internal clocks so that we can stay awake during the day and fall asleep at night more easily. This means we can get better quality rest overall! Additionally, exposing ourselves to bright light in the morning may also provide cognitive benefits like increased alertness and improved concentration throughout the day.
How much light is optimal?
A recent study published in Sleep Science and Practice found that exposing participants to bright light of at least 2500 lux for 30 minutes after waking triggered the highest cortisol response. This study also revealed that dim lighting of less than 500 lux did not produce a significant change in cortisol levels, meaning that it was not sufficient for resetting the circadian rhythm.
Another study conducted by researchers at the University of Oregon determined that conflicting with the body’s natural expectations can have serious consequences; exposure to bright light of more than 5000 lux after waking up in the morning disrupted cortisol rhythms, leading to an increase in stress hormones and a decrease in alertness and productivity. The optimal level of light exposure after waking appears to be between 2000-3000 lux, as this amount is both beneficial for circadian rhythm health and does not induce a stress response.
An experiment performed at Northwestern University found that exposure to bright light between 2000-2500 lux resulted in greater alertness and improved performance on cognitive tests as compared to regular office lighting levels. Thus, we can conclude that exposing oneself to bright light between 2000-3000 lux within thirty minutes of waking is likely most beneficial for resetting our circadian rhythms, improving alertness and productivity, reducing stress, and promoting overall wellbeing.
What is the best light source?
The optimal light source to be exposed to upon waking is one that mimics natural sunlight. By exposing yourself to a full-spectrum light therapy, ideally within the first hour of waking, your body will be more likely to respond positively. This type of light therapy helps regulate the body’s production of melatonin and cortisol.
The most effective type of full-spectrum light therapy involves artificial lights that mimic natural daylight and provide a bright white light similar in color temperature to the midday sun. For example, LED bulbs that have a high Color Rendering Index (CRI) are ideal for providing a balanced spectrum of light. Additionally, adjustable lamps can provide an even greater degree of control over brightness levels by allowing users to adjust the intensity according to their own preferences.
Conclusion
Bright light upon waking has been shown to improve both physical health (by helping regulate our circadian rhythm) as well as mental health (by boosting alertness). So if you want to feel more energized during the day and get better quality rest at night, make sure you give yourself some extra exposure to bright light first thing in the morning! Even if it’s only for a few minutes each day—it could make all the difference in terms of improving your overall health and well-being!
The Top 10 Supplements for Kids’ Health
As a parent, you want what’s best for your child. When it comes to their health, you want to make sure they’re getting all the nutrients they need to grow and thrive. But sometimes, despite our best efforts, kids don’t get all the nutrients they need from their diet alone. That’s where supplements come in.
Multivitamin:
A multivitamin is a supplement that contains a variety of vitamins and minerals. It’s a good way to ensure that your child is getting all the essential nutrients they need, even if their diet is lacking in some areas.
Kids often go through periods where they’re less than eager to eat certain foods. This is a normal stage in the development of taste buds, and starting with a good quality multivitamin will help your child get back on track during this time!
Compliance is the most important thing when it comes to giving kids supplements. If your child will not take their vitamins you might as well throw them in the garbage. It’s important to try a few different brands in order to see if your child has a specific preference. A naturopathic doctor with experience in working with kids can be very helpful in choosing a few options.
Some of my most frequently recommended include: SmartyPants Kids Formula, ND Shake for Kids by Orange Naturals, and Kids Multivitamin Liquid spray by Organika.
Probiotic:
Probiotics are live bacteria that are good for gut health. They can help with digestion and absorption of nutrients, and they can also help boost the immune system.
There are many different strains of probiotics and many of them have specific effects for specific conditions. This is another reason why it is important to consult with a Naturopathic doctor before choosing which product is right for your child. Some of my most recommended brands include: Culturelle, BioGaia, Vita Aid, and Genestra.
Fish Oil:
Fish oil is a good source of omega-3 fatty acids, which are important for brain development and heart health.
Omega-3 fatty acids are important for many aspects of health, including brain development and heart health. Research has shown that omega-3 fatty acids may help improve cognitive function in children, as well as protect against certain conditions such as depression and ADHD.
For example, a study published in the journal Scientific Reports found that children who consumed higher amounts of omega-3 fatty acids had better reading comprehension and short-term verbal memory compared to those with lower intakes. Another study published in BMC Public Health reported that children with higher levels of omega-3 fatty acids in their blood were less likely to exhibit symptoms of depression.
Additionally, studies have shown that consuming adequate amounts of omega-3 fatty acids is important for supporting healthy cardiovascular function in children.
For example, one study published in the American Journal of Clinical Nutrition found that higher intakes of fish oil was associated with improved arterial elasticity in adolescents. Overall, there is strong evidence to support the benefits of consuming omega-3 fatty acids for kids, both for brain development and overall health.
Some brands that I frequently recommend are NutraSea, Honibee, Nordic Naturals and Botanica.
Elderberry Syrup:
Elderberry syrup has long been touted as a natural remedy for fighting off colds and flu in both children and adults. This is due, in part, to the high antioxidant and vitamin content of elderberry. Studies have shown that elderberry can help boost the immune system and shorten the duration of cold or flu symptoms.
For example, one study found that elderberry extract was just as effective at reducing the duration of cold symptoms compared to acetaminophen (a common painkiller). Another study showed that taking an elderberry syrup daily during flu season could reduce the risk of developing illness by up to 58%. Overall, these findings suggest that elderberry may be a powerful tool for reducing the risk and severity of colds and flu in both kids and adults.
I often recommend Sambucol as they have independently researched their product for its efficacy.
Magnesium:
There is a growing body of research demonstrating the benefits of magnesium in certain childhood conditions. In particular, studies have shown that magnesium can help prevent and treat asthma, ease symptoms of irritable bowel syndrome, and even reduce symptoms of anxiety and depression.
Additionally, it has been shown to be effective in reducing the risk of osteoporosis later in life, which makes it an important supplement for children who are still growing. Overall, magnesium appears to be a safe and effective way to promote healthy development and overall wellness in children.
Magnesium is important for the body and it can be hard to know which type or salt would work best. Consult with your Naturopath as they will have experience in this area!
Zinc:
One study found that zinc supplements may help to prevent and treat diarrhea in children, which is a common cause of weight loss and malnutrition. Another study showed that zinc can be effective in reducing the frequency of respiratory infections in children, such as colds and flu.
Additionally, research has demonstrated that zinc can be beneficial for wound healing, particularly in patients with diabetes and other conditions that impair circulation.
Overall, these studies suggest that zinc plays an important role in protecting against certain diseases and conditions of childhood, as well as supporting growth and healthy functioning of the immune system.
It is important to speak with your naturopath about how best use zinc because it can lead other nutritional deficiencies if taken long term.
Propolis Spray:
Propolis is a substance made by bees that has antibacterial and anti-inflammatory properties. Propolis has long been known for its antibacterial and anti-inflammatory properties, which make it an excellent tool for boosting immunity and healing wounds.
A number of studies have shown that propolis can be effective in treating a variety of childhood conditions, including colds and flu, ear infections, and skin irritations.
For example, one study found that children treated with propolis showed significant improvement in symptoms of upper respiratory tract infections, such as coughing and fever, within just 3 days of treatment. The antibacterial properties of propolis also make it an effective treatment for ear infections by helping to eliminate the bacteria that cause these infections.
Finally, propolis has been shown to be effective in treating minor skin irritations like eczema or rashes by reducing inflammation and speeding up the healing process. Overall, these findings highlight the powerful benefits of propolis for children’s health and well-being.It’s great for boosting immunity and healing wounds.
I often recommend the propolis spray by Beekeepers Naturals for sore throats.
Vitamin C:
Vitamin C is an essential nutrient for children because it plays a key role in immunity, tissue repair, and collagen production.
Numerous studies have demonstrated that adequate intake of vitamin C can help protect children from a range of health problems, including common colds and respiratory infections.
Additionally, vitamin C is involved in wound healing, which makes it important for children who are frequently active or injured. Furthermore, vitamin C plays a central role in the production of collagen, which is important for supporting healthy skin and connective tissues throughout the body.
Overall, these benefits make it clear that vitamin C is an important nutrient for childhood development and overall health.
Vitamin C is one vitamin that doesn’t really need to be from a specific brand. The most important thing is to find one your child likes to take.
Vitamin D:
There is a growing body of evidence demonstrating the many benefits of vitamin D for children. Studies have shown that adequate levels of vitamin D can help to improve bone health and prevent conditions like osteoporosis later in life.
Additionally, this crucial nutrient plays an important role in immune function, allowing children’s bodies to fight off illnesses and infections more effectively. Furthermore, vitamin D is involved in numerous cellular processes, helping to regulate cell growth and development, maintain proper organ function, and support overall metabolic health.
Overall, maintaining sufficient levels of this key vitamin is essential for promoting optimal health and well-being in children.
There is a lot of differing opinions when it comes to vitamin d dosing in kids. Therefore it is important to speak with your healthcare provider about dosing for children.
Melatonin:
Studies have shown that melatonin can be helpful for children who have difficulty sleeping or have jet lag. This is because it helps to regulate the body’s sleep cycles, allowing kids to fall asleep more easily and stay asleep longer.
Additionally, there is some evidence that melatonin may help reduce the severity of conditions like ADHD and autism, though more research is needed in this area.
Overall, melatonin is considered a safe and effective option for treating sleep disturbances in children, though it should only be used as directed by a healthcare professional.
I have found that melatonin works best when started at a low dose. When choosing your product try to find one that is a maximum of 1mg per dose.
Conclusion:
As parents, we want what’s best for our children. When it comes to their health, we want to make sure they’re getting all the nutrients they need to grow and thrive. Sometimes, however, kids don’t get all the nutrients they need from their diet alone. That’s where supplements come in. A multivitamin, probiotic, fish oil, elderberry syrup, magnesium, zinc, propolis spray, vitamin C, vitamin D, or melatonin can help fill in any gaps in your child’s nutrition and keep them healthy and happy!
