Reset Your Body Clock: Embrace Morning Light and Understand Your Cortisol Rhythm

Ever feel like your internal clock is out of sync? Let’s explore how morning light exposure and understanding your body’s cortisol patterns can help reset your circadian rhythm (AKA BODY CLOCK), boosting your energy and overall well-being.

The Power of Morning Light

Exposing yourself to natural light in the morning is a powerful signal for your body’s internal clock. Morning light, especially the first natural light of the day, has a unique ratio of blue to yellow light, which helps regulate your circadian rhythm. The suprachiasmatic nucleus (SCN) in your brain, which governs your sleep-wake cycle, receives direct input from your eyes and uses light exposure to align your body’s internal processes with the external environment. 

Outdoor light exposure is significantly brighter than indoor lighting, creating a stronger synchronization between your internal clock and the time of day. This, in turn, enhances alertness, mood, and overall health.

The Role of Cortisol in Your Morning Routine

Cortisol, often dubbed the "stress hormone," follows a daily pattern known as the Cortisol Awakening Response (CAR). Upon waking, cortisol levels naturally rise by 50-160% in the first 30 minutes, peaking around 60 minutes after waking before gradually declining. This surge helps kickstart your day, influencing energy levels, alertness, and metabolism.

Assessing Your Cortisol Patterns

Understanding your CAR can provide insights into your stress response and overall health. The Comprehensive Adrenal Stress test with CAR and the DUTCH Plus™ test (which also measures sex hormones) by Regenerus Labs offer a detailed view of your adrenal function and how your body handles stress during the early morning hours.

These tests are salivary-based and require multiple saliva samples collected at specific intervals immediately after waking and throughout the day. This provides a precise measurement of cortisol fluctuations, unlike single-point blood tests.

You might consider testing if you experience:

• Chronic stress
• Fatigue
• Insomnia
• Nervousness/Irritability
• Salt/Sugar cravings
• Dizzy spells
• Headaches
• Decreased stamina
• Burnout
• Chronic disease
• Anxiety/Depression

My Personal Experience with CFS and the CAR Test

Having struggled with Chronic Fatigue Syndrome (CFS/ME) for years, I know firsthand how debilitating extreme exhaustion and brain fog can be. There was a time when I feared I had dementia due to the severity of my cognitive issues. Despite trying various approaches, I couldn't pinpoint what was going wrong in my body.

When I finally took the CAR test, it revealed that my morning cortisol levels were abnormally low, meaning my body wasn’t getting the wake-up signal it needed.  This insight allowed me to tailor my approach—focusing on morning light exposure, adrenal support, and structured daily rhythms—which significantly improved my energy levels.  Understanding my cortisol pattern was a game-changer in my recovery journey, and it could be for you too.

What Your CAR Results May Indicate

A Lower CAR is Often Seen in Individuals With:

• Psychosocial burnout
• Chronic fatigue
• PTSD
• Seasonal Affective Disorder (SAD)
• Sleep apnea
• Short sleep cycles
• Chronic inflammation
• Adrenal insufficiency
• Lack of morning sunlight exposure
• Hippocampal damage or atrophy

Factors Associated With an Elevated CAR Include:

• Ongoing job-related or perceived stress
• Immediate exposure to bright light upon waking
• Depression
• Ovulation phase of the menstrual cycle
• Sleep disturbances
• Older age

View Sample Report here.

For more information, visit dutchtest.com.

Tips to Realign Your Circadian Rhythm

1. Morning Light Exposure: Spend at least 10-30 minutes outdoors within 30 minutes of waking. This helps suppress melatonin production and signals your body that it’s time to be alert. 
2. Limit Evening Screen Time: Exposure to blue light from screens suppresses melatonin, making it harder to fall asleep. Consider wearing orange/blue-blocking glasses in the evening to reduce this effect. (Link to purchase with 20% off)
3. Use a SAD Lamp in Winter: If you can’t get outside in the morning, a SAD (Seasonal Affective Disorder) lamp can mimic natural daylight and support your circadian rhythm.
4. Adjust Your Evening Environment: Use ambient lighting, warm-colored bulbs, and dim settings in the evening to promote relaxation. Consider switching your smartphone screen to yellow mode (night shift) or flight mode to reduce nighttime stimulation.
5. Maintain a Consistent Sleep Schedule: Going to bed and waking up at the same time daily reinforces your body’s natural rhythm, promoting better sleep quality and daytime energy.

By embracing morning light and understanding your body’s cortisol patterns, you can effectively reset your internal clock, leading to improved energy levels and overall health.