Chasing the Sun

“What happens to the body and mind when we disconnect from the sun and its rhythms?”

1. The Sun Regulates Our Inner Clock

Our bodies contain a master clock called the suprachiasmatic nucleus (SCN), located in the brain’s hypothalamus. This clock coordinates circadian rhythms, which help regulate daily bodily functions such as digestion, hormone release, and energy levels. These rhythms ensure that your body is ready for daytime activities and transitions smoothly into nighttime rest.

The SCN triggers essential processes like raising blood pressure in the morning and lowering it at bedtime. Sunlight plays a key role in keeping these processes on track. When morning light reaches the eyes, it signals the SCN to stop releasing melatonin, the hormone that promotes sleep, and initiates daytime functions. Similarly, the fading light of sunset prepares the body for rest by reversing these signals.

The origins of circadian rhythms date back to our evolutionary roots in cyanobacteria and extend to plants that open or close their flowers depending on sunlight. These systems, embedded in DNA, reveal our fundamental connection to the sun’s cycles.

Examples

• The SCN wakes you up naturally around the same time each morning.
• Blue light from screens mimics daylight and confuses the SCN, delaying melatonin release.
• Flowers like morning glories open in sunlight, showing how closely both plants and humans rely on sun cues.

2. Sun Therapy Has Long Been a Source of Healing

Heliotherapy, or sun therapy, isn’t new; ancient cultures utilized the sun to treat various ailments, believing in its healing powers. For example, Romans used solaria (sunbaths) to address health concerns like epilepsy and asthma.

In modern times, heliotherapy emerged as a cure for conditions such as tuberculosis of the skin and Vitamin D deficiency, which caused disorders like rickets. In the late 1800s, as work shifted to indoor environments, these issues worsened until doctors promoted sun therapy and Vitamin D supplements to help. However, despite remarkable results, antibiotics eventually overshadowed this practice.

Today, insufficient sunlight exposure is a persistent problem for office workers and even schoolchildren. With most modern environments offering only dim light – far less than even a cloudy day outdoors – many adults may be losing out on the benefits of Vitamin D and healthy circadian rhythms.

Examples

• Hippocrates prescribed sunbathing for his patients to balance their health.
• Factory workers in 19th-century England developed widespread rickets due to low sun exposure.
• The Amish, who spend much of their time outdoors, get significantly more sunlight than office workers.

3. Artificial Light Disrupts Natural Sleep Patterns

Increased reliance on artificial light has disrupted how our bodies interpret day and night. Workspaces, homes, and devices emit lights that confuse our internal clock, leading to poor sleep and reduced well-being.

Blue-white light from smartphones and computers, in particular, delays the release of melatonin. Without proper signals from natural light cycles, the body struggles to distinguish between awake and rest periods. This leaves us fatigued and battling sleep deprivation. The result is a cycle of weak circadian rhythms and insufficient restorative sleep.

Switching to dimmer, natural forms of light can improve sleep quality. The author experimented with candlelight for a month and felt more energized and rested, even if her total sleep time wasn’t much longer. This deep connection to light cycles remains crucial for restful nights.

Examples

• Backlit screens trick your body into staying awake, suppressing melatonin production.
• Indoor lighting often simulates twilight, confusing internal signals and prolonging wakefulness.
• Candlelight helped the author achieve deeper, more refreshing sleep.

4. Insufficient Sunlight Can Impact Your Health and Mood

Without enough sun, circadian rhythms get disrupted, potentially increasing cancer risks. Former US Navy captain Seth Burton suggested his long-term lack of sunlight contributed to his cancer diagnosis, as isolated environments and irregular schedules broke down his internal clock.

Daylight scarcities can also harm mental health, triggering symptoms of Seasonal Affective Disorder (SAD). SAD, known as the “winter blues,” often affects people in high-latitude regions where daylight hours are shortened. Solutions like artificial light boxes or innovative methods, such as Norway’s sun mirrors, can help combat this.

Cold-weather rituals like Swedish saunas followed by icy dips also boost serotonin and endorphins, helping people cope with minimal sunlight. These approaches underscore how sunlight’s physical and mental benefits are essential year-round.

Examples

• Submarine lifestyles led Seth Burton and his crew to severe circadian disruptions and associated health problems.
• Norway’s sun mirrors added two extra hours of sunlight to an isolated mountain town.
• Sweden’s combination of sauna and cold-water plunges relieves symptoms of winter gloom.

5. Resetting Rhythms to Treat Depression

Mental health is intertwined with circadian rhythms. Dr. Francesco Benedetti has been treating chronic depression and bipolar disorder through chronotherapy, a method that aligns the body’s inner clock with natural cycles.

His treatment, which combines light therapy, lithium use, and temporary sleep deprivation, helps stabilize emotions for those who don’t respond to conventional medication. Patients often find their depressive episodes lifted immediately after resetting their rhythms through nighttime wakefulness and exposure to morning light.

This therapy demonstrates the profound connection between sunlight, neurochemicals like serotonin, and mental health improvements. Circadian rhythm stabilization may even surpass antidepressants when it comes to reducing side effects and promoting emotional balance.

Examples

• Depression patients feel uplifted after staying awake through sunrise as part of chronotherapy.
• Dr. Benedetti’s clinic reports 70% success rates for bipolar patients resistant to normal medication.
• Neurochemical balance improves markedly by focusing on natural cycles of day and night.

6. Aligning School Schedules with Teen Sleep Patterns

Many teenagers struggle with early school start times due to their natural internal clocks, which require later wake-ups. Schools that adjust their schedules see marked improvements in student outcomes.

For example, high schools in Edina, Minnesota, moved their start times to 8:30 a.m., leading to better grades, improved attendance, and more engaged classrooms. Changing these start times isn’t just about convenience; it acknowledges how age and developmental stages shape sleep requirements.

Allowing teenagers to align with their biological clocks not only benefits academic performance but helps alleviate the physical and mental exhaustion often felt by students.

Examples

• Edina High School students excelled academically after starting at 8:30 a.m. instead of 7:20 a.m.
• Schools in England that shifted to 10:00 a.m. saw fewer absences and higher test scores.
• Teachers praise later schedules for creating more attentive, energized students.

7. Communities Are Rethinking Daylight Saving Time

The twice-yearly clock reset known as Daylight Saving Time (DST) disrupts sleep cycles and causes a phenomenon called “social jet lag.” Communities such as Bad Kissingen, Germany, are beginning to question the practice.

Local leader Michael Wieden fought to end DST, advocating for schedules that prioritize individual chronotypes. Despite resistance, this movement reflects a growing understanding of how rigid timekeeping damages health by forcing people to go against their natural sleep-wake cycles.

Abandoning DST could let people function in better harmony with their bodies’ needs, lessening grogginess, improving productivity, and cutting health risks tied to sleep deprivation.

Examples

• A survey collected 67,000 signatures against DST in Bad Kissingen.
• “Social jet lag” dulls alertness for weeks post-DST adjustments.
• Flexible schedules for employees and towns benefit varying chronotypes.

8. Indoor Illumination Mimics Nature for the Better

Simulating natural light cycles indoors can have profound health benefits. Companies and schools using adjustable lighting systems that mimic outdoor brightness report improved productivity, mood, and focus.

By softly transitioning from bright daytime tones to dim evening hues, these systems help synchronize our bodies' internal clocks. Employees feel less mentally drained and sleep better when working under these better-than-average conditions.

Mimicking our evolutionary dependence on sunlight indoors promotes lasting wellness, countering the effects of artificial lighting environments.

Examples

• Office spaces with sunlight-like indoor systems increase alertness and reduce sick leave.
• Schools using these setups report better student attention spans and test performance.
• Warm, dim evening lights signal bedtime naturally, easing transitions to rest.

9. Natural Rhythms Are the Key to Long-Term Well-Being

Remaining attuned to your innate cycles can profoundly affect your overall health and well-being. From meal timing to wake-up routines, everything works best when aligned with sunlight and personal chronotypes.

Communities and researchers pushing for smarter policies around sleep schedules and light exposure highlight how small lifestyle adjustments can lead to big improvements. This includes discarding old norms – like “9-5” schedules – in favor of more body-friendly approaches.

Daily routines that prioritize sunlight and balance internal rhythms may prevent illnesses, improve mood, and restore physical vitality.

Examples

• Chronotherapy patients experience profound improvements without conventional drugs.
• Morning walks offer immediate mood boosts by syncing internal clocks outdoors.
• Lunch breaks taken in natural light enhance afternoon focus and digestion.

Takeaways

1. Take morning walks to expose yourself to sunlight and start the body’s daily energy cycles naturally.
2. Install blackout curtains or use sleep masks to block light and promote deep nighttime rest.
3. Turn off blue-emitting screens an hour before bed or use apps that filter light for better sleep quality.