20 Minutes of UVA in Morning
TLDR - The frequencies of light at UVA rise are important for neurotransmitter production, hormone regulation, enhancing mood, and forming a strong circadian rhythm.
Note this information is mostly a repeat from the below posts:
What is UVA Rise?
UVA rise occurs when the sun is about 10 degrees above the horizon, typically within the first hour or two after sunrise. During this time, the sunlight contains a specific range of ultraviolet A (UVA) light that has unique benefits for our health. This window of time is important for stimulating various physiological processes that set the tone for the rest of the day.
The Benefits of UVA Rise
Neurotransmitter Production: UVA light stimulates the production of serotonin, a neurotransmitter that enhances mood, focus, and overall mental health. Serotonin also plays a role in converting to melatonin in the evening, which is essential for regulating sleep.
Hormone Regulation: Exposure to UVA light supports the production of various hormones, including thyroid hormones, which are essential for metabolism and energy levels. It also helps balance cortisol levels, reducing stress and promoting a sense of calm.
Enhanced Mood and Focus: UVA light exposure can increase dopamine levels, improving mood, focus, and motivation. This can lead to better productivity and a more positive outlook throughout the day.
Pain and Inflammation Reduction: When UVA light enters the eyes, it influences the production of certain neuropeptides and neurotransmitters that have anti inflammatory effects, helping to modulate the body's response to pain and inflammation.
The Consequences of Missing UVA Rise
Disrupted Circadian Rhythm: Without the proper light signals, your circadian rhythm can become misaligned, leading to poor sleep quality, difficulty falling asleep, and waking up feeling groggy.
Mood Disorders: Lack of serotonin production can contribute to mood disorders such as depression and anxiety. You may find it harder to feel motivated and focused throughout the day.
Hormonal Imbalances: Missing out on UVA light can disrupt the production of essential hormones, leading to issues with metabolism, energy levels, and overall hormonal balance.
Increased Stress: Without the balancing effect of UVA light on cortisol levels, you may experience higher stress levels, which can negatively impact your mental and physical health.
Weakened Immune System: A disrupted circadian rhythm and hormonal imbalances can weaken your immune system, making you more susceptible to illnesses and infections.
How to Incorporate UVA Rise into Your Routine
Circadian App: There are many different websites and apps that will tell you when UVA rise occurs in your area. I personally use the Circadian App.
Go Outside: Decide if you want to go for a walk or just sit outside your home. Note that you don't have to stare at the sun. Simply being outside and allowing the natural light to enter your eyes is sufficient.
If you go for a walk, this is a great opportunity to generate some piezoelectricity.
If you’re sitting outside your home, this is a great opportunity to ground.
Be Consistent: Try to make this a daily habit. If you can’t get 20 minutes, that's still okay. Consistency is crucial for reaping the long term benefits of UVA light exposure and strengthening your circadian rhythm.
Additional Resources
Decentralized Radio - Effects of Sunlight on Health and Melatonin - Scott Zimmerman