The best thing you can do to give your day a jump-start, according to Huberman, is go outside within the first hour of waking up for at least five to 10 minutes, in order to activate your body's natural boost of a chemical called cortisol. "Once every 24 hours, you're going to get a healthy boost in cortisol.
Research has found that spending an hour in the morning sun enhances sleep quality. When we expose ourselves to morning sunlight, our bodies become better at increasing or decreasing melatonin levels. They're able to produce the needed serotonin, which later converts to melatonin when it's time for sleep.
Studies also show that being outside in nature is relaxing, reducing our stress, cortisol levels, muscle tension and heart rates – all of which are risk factors for cardiovascular disease.
Time of Day
Morning sunshine between 8 a.m. and 10 a.m. is ideal. The hours after 10 a.m. and up until about 4 p.m. are known to have stronger, more direct rays. Being outdoors unprotected during this period increases your risk for sunburn and skin cancers.
Get outside in the sun
Getting sunlight first thing in the morning tells your body clock it's time to start the day, Goel explains. There's an entire field of research (chronobiology) that shows light is what triggers the body to stop producing melatonin, the hormone that tells the body to sleep, and be more alert.
Local parks and trails provide an ideal opportunity for everyone to get outside each day. As little as 20 minutes a day spent outdoors helps reduce stress. Nearly all (96 percent) U.S. adults spend some time outside every day.
Without ample time under the big blue sky, you might begin to feel down and antsy, says Dr. Edwards, adding that you may have more trouble falling (and staying) asleep at night. Upon waking, "you might feel tired, groggy, or have low energy," she says. "Sunlight and fresh air help us with all of these issues.
If you don't get outside enough, you may experience lower levels of vitamin D, which can lead to low bone density. You also may feel down or antsy, or perhaps may not sleep well. You might feel tired, groggy or have low energy. Sunlight and fresh air help us with all of these issues.
Studies have shown that physical activity outdoors lowers a person's blood pressure and heart rate. As a result, exercise outdoors feels less strenuous than similar exercise indoors, which, in turn, pushes you closer to your maximum performance.
“Viewing sunlight in the morning causes ~50 percent increase in circulating cortisol, epinephrine and dopamine. These leverage healthy increases in energy, immune system function and mood,” tweeted Andrew Huberman, Professor of Neurobiology at Stanford Medicine, on August 3, 2022.
Studies show that levels of anxiety, stress, and others are reduced by being outdoors. When you are outside, the fresh air can help raise oxygen levels in your brain, which increases serotonin levels. Serotonin is the neurotransmitter that alters your mood. Getting some fresh air is a simple way to improve your mood!
Whilst we only ever seem to hear about the importance of Vitamin D which is made by UVB, morning sun is actually incredibly important because it's saturated in infrared and blue light. There is no UV light first thing in the morning – neither UVA or UVB.
Our bodies and minds love being outdoors. It's where we are in our natural states. It's where opportunities feel limitless, and it's where we most experience genuine freedom and joy. Honor yourself by making the commitment to spend more time exploring our beautiful world.
Forgoing time in nature—or just time outside in general—is a missed opportunity to benefit your mental, emotional, and physical health, because spending time in Mother Nature can help relieve stress and anxiety; boost our immune system, creativity, and focus; and teach us to live more in the present.
Is Indoor Cannabis Stronger than Outdoor? Not necessarily. Cannabis potency is determined by the concentration of THC in the plant and that is a product of multiple factors. However, growing cannabis indoors does give the grower more control to introduce things that increase the concentration of THC.
Staying home for long periods can increase a person's risk of experiencing several mental and physical health conditions. People should keep a note of any adverse symptoms that they experience and seek medical assistance if these symptoms affect their daily life.
One day inside probably won't hugely affect your health—but it's not great to constantly stay cooped up from morning until dark. The biggest issue is that entering hibernation mode means you don't get any exposure to natural light.
Cooping inside for great lengths of time can build up anxiety and restlessness. Feeling restless can also make one become more irritable and upset than usual by seemingly minor things.
Nature and mental health problems
Spending time in nature has been found to help with mental health problems such as anxiety and depression. For example, research into ecotherapy (a type of formal treatment which involves doing activities outside in nature) has shown it can help with mild to moderate depression.
A person with agoraphobia is afraid to leave environments they know or consider to be safe. In severe cases, a person with agoraphobia considers their home to be the only safe environment. They may avoid leaving their home for days, months or even years.
You may feel worried or anxious about your finances or job, your health or those close to you. Perhaps you feel bored, frustrated or lonely. It's important to remember that it's OK to feel this way and that everyone reacts differently. Remember, for most of us, these feelings will pass.
Rachel Hopman's, a neuroscientist at Northeastern University, new 20-5-3 rule for spending time outside. Generally, it is 20 minutes outside for three days a week. 5 hours each month you should spend in nature. 3 days you should spend off the grid each year.
What You Can Do. Try your best to get a minimum of 1 hour outdoors each day. That includes at least 15 to 30 minutes in the morning after daybreak. Another good time for a walk outside is around 1 to 3 p.m. in the afternoon, when the body produces another brief spike of melatonin.
It boils down to this: your brain needs a break from technology and every day stresses; it takes 3 days in nature for your brain to relax. Because science. The "3 Day Effect" is a term coined by Utah bookseller/river runner Ken Sanders, who noticed a significant shift in group members on a three day rafting trip.
Research suggests that exposure to sunlight impacts your body's serotonin levels – a chemical that plays a vital role in your mood. Getting regular exposure to daylight can help raise your spirits and better your focus.