Fix Your Evening by Fixing Your Morning: The Truth About Melatonin
If you’re struggling with poor sleep, restless nights, or waking up feeling groggy, the answer might not be in your nighttime routine—it starts in the morning. The key to deep, restorative sleep begins with how you expose yourself to light during the first few hours of the day.
Morning Light: The Sleep Regulator
Your body’s circadian rhythm is driven by natural light. The moment you wake up, your eyes and skin are sending signals to your brain about the time of day. When you expose yourself to natural sunlight—especially at sunrise—you’re setting your body’s clock for the entire day. The first light of the morning, particularly infrared and UVA light, plays a major role in priming your body for optimal sleep later that night.
Melatonin: Built in the Morning, Activated at Night
Most people think melatonin is only a nighttime hormone, but it actually begins its journey in the morning. When you expose your eyes to natural light, your body starts producing serotonin, which is later converted into melatonin. If you skip this morning light exposure, your body struggles to make enough melatonin for the night ahead, leading to sleep disturbances.
When the sun sets, and your exposure to blue and bright light decreases, the stored melatonin is activated, helping your body wind down and prepare for sleep. But if your body hasn’t created enough melatonin during the day, your sleep quality will suffer.
Why Melatonin Supplements Are Not the Answer
Many people turn to melatonin supplements to fix their sleep issues, but this is a band-aid solution at best. Supplemental melatonin doesn’t fix the underlying problem of circadian misalignment. In fact, taking melatonin regularly can interfere with your body’s natural ability to produce it, making you dependent on the supplement.
The better alternative? Focus on fixing your morning routine. Get outside and let natural sunlight hit your eyes and skin within the first hour of waking up. Even on cloudy days, the outdoor light exposure is far more beneficial than artificial indoor lighting.
How to Optimize Your Mornings for Better Evenings
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Get outside within 30 minutes of waking up. Spend at least 10-30 minutes in natural light, preferably without sunglasses or glass blocking your eyes.
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Expose as much skin as possible. Light hitting the skin also influences your circadian rhythm and metabolism.
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Avoid artificial light before sunlight exposure. Looking at phone screens first thing in the morning can disrupt the natural process of serotonin and melatonin production.
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Pair light exposure with movement. Taking a short walk in the morning light enhances the effects on your circadian clock.
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Stay hydrated with minerals. Your body needs hydration and electrolytes to optimize cellular function, helping melatonin production later in the day.
Final Thoughts
If you want to fix your evenings, start by fixing your mornings. Instead of relying on melatonin supplements, give your body what it actually needs—natural light at the right times. Your sleep, energy, and overall health will thank you.