What are some of the basics that we need to live as humans?

Well most people would say water, food, sleep, which are all true.

But would you say fresh air & sunlight?

Because that should be one of the top priorities as well! 

Unfortunately many people do NOT get the adequate sunlight and fresh air exposure that we need to thrive – and it’s seriously hindering our health.

This article will share a bit more of the science behind it all (be prepared to get a little geeky!) and learn the connection between sunlight, Vit D and our health.

Let’s start with a FUN FACT:  We are photoelectric beings, i.e batteries, solar panels if you will, that are programmed to run efficiently by sunlight – photons of light, striking our skin, activating melanin. 

Photons of light excite our electrons to provide the energy to run our bodies. 70% of this energy comes from the sun, only about 30% of electrons come from food.  

An important part of our health is our circadian rhythm; this is our body’s internal clock that regulates the sleep-wake cycle and other physiological processes on a roughly 24-hour cycle. It’s influenced by environmental cues, especially light, but also by temperature, mealtimes, and physical activity.

If you are struggling with:

Low motivation

Poor focus and brain fog

Low energy and fatigue

Trouble sleeping

Digestive issues

Anxiety and/or depression

Chronic stress

Then you will want to start looking at your routine & optimizing your circadian rhythm!

The circadian rhythm is controlled by a part of the brain called the suprachiasmatic nucleus (SCN) in the hypothalamus.

The SCN receives input from your eyes about light levels and signals the body when to feel awake or sleepy.

It affects hormone production (like melatonin and cortisol), body temperature, digestion, and even mood.

What you do in the morning will affect your sleep hours later!

Exposure to sunlight helps release serotonin and dopamine, neurotransmitters that are critical for mood & wellbeing. Serotonin is utilized to create melatonin, the hormone to help us get sleepy (and stay asleep) at night! Your brain starts to build up its melanin stores in the pineal gland due to this exposure which is released at night after sunset if one has a dark enough environment at night.

Some other cool stuff that happens:

Nitrous oxide is also released which helps blood pressure.

DNA and mitochondrial repair is also helped by UVA light.

 Thyroid hormone excretion is also stimulated by UVA light. 

Physiology starts to get up and running as soon as the sun rises! Melatonin secretion shuts down, and a huge surge of cortisol starts to rise until about 9-10 in the morning, thus dumping toxins of night before in the colon. Gut motility is increased to move bowels at 8.30, secrete hormones for libido and muscle strength at 9.00, find food and do the tasks of the day. 

When we don’t keep a balanced schedule, and neglect light exposure (amongst other needs like hydration and movement) our whole system is negatively affected.

Steroid hormones are dependent on morning circadian rhythm syncing & cortisol surges. Cholesterol is imported into the mitochondria, which makes pregnenolone, which affects estrogen,  progesterone, thyroid, adrenal functioning, testosterone and DHEA signaling. 

Thus the pituitary, pineal, thyroid, adrenal, ovarian, parathyroid, testes, and pancreatic functioning are all affected.  

These pathways also directly interact with the sympathetic and parasympathetic autonomic nervous system functioning. Thus, a balanced autonomic nervous system is dependent on light signaling.

Furthermore, Inflammatory bowel disease, gut permeability, intestinal dysbiosis, gut microbiome diversity IBS- are all linked to disruption of circadian signaling!

If we do not have darkness at night, then melatonin, dopamine., serotonin etc. are not produced at night to perform their metabolic tasks of repair and removal of metabolic waste.

We need darkness (candle light or firelight equivalents, red lamps) at night to allow for the emergence of the daytime generated molecules to emerge. 

We need the early morning sunlight to reset our body clocks so as to retune our whole body cycle.

In the morning:

1. Get as much natural light exposure as possible!

30-60 minutes (without sunglasses) is ideal, especially for those with thyroid, mood disorders or cardio-metabolic issues.

If no sun (cloudy or winter), use a 10,000-lux light therapy box for 20–30 min.

2. Wake Up at the Same Time Every Day

Even on weekends. It strengthens your circadian rhythm and helps you fall asleep more easily at night.

3. Hydrate + Move

Drink a glass of water to rehydrate after sleep. You need at least half ouf your bodyweight in ounces of water per day (more if you’re active).

Do light movement (stretching, a walk, or short workout) to help signal wakefulness.

4. Eat Within 2 Hours of Waking

A balanced meal with protein + fiber helps stabilize energy and reinforce your circadian metabolic rhythm.

Night Routine (to Wind Down and Support Melatonin)

1. Dim the Lights 1–2 Hours Before Bed

Use warm, low lighting (amber light bulbs or lamps).

Avoid bright overhead lights.

Artificial LED and fluorescent lights deplete melatonin by 80 %, Incandescent light deplete by 40 %, candle by only 2 %. 

2. Limit Blue Light (Screens)

Stop using screens 1 hour before bed, or use:

Blue light blocking glasses

Screen filters (like Night Shift, f.lux, or Dark Mode)

3. Create a Wind-Down Ritual

Choose calm, screen-free activities:

Reading

Journaling

Stretching or gentle yoga

Meditation or breathwork (e.g., box breathing)

4. Avoid Late Eating, Alcohol, and Caffeine

Caffeine: Stop 6–8 hours before bed.

Alcohol: Disrupts deep sleep—stop 3+ hours before bed.

Food: Finish dinner at least 2–3 hours before sleep.

5. Keep a Cool, Dark, Quiet Sleep Environment

Ideal sleep temperature: 60–67°F (15–19°C)

Use blackout curtains or a sleep mask

White noise or earplugs for sound

At Whisper Health, I take your WHOLE health into consideration. We look at your health and any concerns with a root cause approach, such as connecting the dots between your physiology, lifestyle and your wellness.

We not only identify where the problems are occurring, but then provide a comprehensive plan (AND accountability coaching) to ensure progress and sustainable results!