The Month of Warmth and Light
Hello, and welcome back,
Hooray for July, the month of warmth and light!
While Caroline will help you manage the warmth of these summer days in the best and safest ways for your dogs, I’ll be focusing on the benefits of natural light. Alongside regular aerobic exercise such as dog walks, there’s no finer and more side effect-free prescription for wellbeing than making the most of sunlight safely.
Today I’m going to explain the role light plays in maintaining a healthy sleep-wake cycle.
Our sleeping pattern is regulated by a master clock located in the brain’s hypothalamus, which in turn directs our circadian rhythm or light-dark cycle. During the day, natural light keeps us alert; as night encroaches and darkness falls, the master clock initiates the production of melatonin which helps us to feel drowsy and then to fall asleep.
As an aside, I hope that description makes you think about your phone use, our topic in May. If you use your phone for extended periods after sunset, you can perhaps understand now why researchers associate this habit with poor sleep. At night, the light from smartphones interferes with the master clock’s order to produce melatonin, so you’re prevented from becoming drowsy and falling asleep easily.
But back now to how you can capitalise on the abundance of light in July to help regulate your sleep-wake cycle. This month you’ll enjoy around 15.5 to 17.5 hours of daylight, depending on the day of the month and where in the UK you live. That allows you plenty of time to get outside in natural light (wearing appropriate sunscreen appropriate to your skin type, as advised by your doctor). And getting outside is exactly what you should do! Taking your dog for a walk, perhaps with friends, is one of the best ways because your master clock is not only sensitive to light, but also to exercise and social activity.
Then as the outdoor light begins to fade, try to mimic that indoors so your melatonin levels can rise to allow the best quality sleep.
In my next post I’ll explain the many other benefits natural light offers us. Meanwhile, make this the month you establish a stronger and more regular circadian rhythm, and as a result enjoy the benefits of best quality sleep.
Until next time, all the best,
Linda