Is 'Morning Sunbathing' Meaningful Even on Cloudy or Rainy Days?
When you wake up in the morning and the sky is gloomy or it's raining, you might feel a bit down, right?
“I feel a bit blue...”
But actually, soaking up natural morning light even on cloudy or rainy days is very good for your mind and heart.
Especially for HSPs and sensitive individuals, the gentle stimulation gained from sunlight helps to alleviate anxiety and feelings of depression.
In this article, continuing from yesterday, I will explain:
“Why morning sunbathing is effective even on cloudy or rainy days,” and
“The benefits of sunlight that are especially welcome for HSPs and sensitive people.”
▶︎
“It’s not the enemy...” Morning sunlight is the best natural therapy
How bright is natural light on cloudy or rainy days?
Even if it is covered by clouds, the brightness of natural light outdoors is around 10,000 lux.
This is many times brighter than indoor lighting (300–1,000 lux).
Research by the Japanese Society of Sleep Research and Stanford University has also shown that
light of 2,500 lux or more resets the body clock.
In other words, “Even if it’s cloudy, going outside is plenty effective!”
Sunny day (outdoors): approx. 100,000 lux
Cloudy day (outdoors): approx. 10,000 lux
Rainy day (outdoors): approx. 1,000–5,000 lux
Indoor lighting (indoors): 300–1,000 lux is standard
■ Changes in brain hormones brought about by morning light
⚫︎Activate serotonin nerves
When you soak up natural morning light, serotonin, the happiness hormone (related to peace and calmness), is activated through the retina.
The “serotonin nerves” in the brain are stimulated, bringing a sense of security and mental stability.
It is said that “getting light immediately after waking up in the morning is effective for serotonin activation,” so the key is to feel the light without missing the morning timing, even if it is raining.
⚫︎ Stop melatonin secretion and reset the body clock
Morning light stops the secretion of “melatonin,” which induces sleepiness at night, and
tells your body that “morning has arrived.”
By continuing this cycle every day, you will naturally feel sleepy at night and find it easier to wake up refreshed in the morning.
Actually, the source of melatonin is serotonin.
For high-quality sleep at night, let’s soak up the morning sun and create serotonin♪
Through these effects,
✔︎ It becomes easier to regulate your mood
✔︎ Increased concentration during the day
✔︎ Improved quality of sleep at night
…and so, the foundation for HSPs to spend their days calmly is established.
■ Gentle morning light habits you can do even on cloudy days!
Within 30 minutes of waking up, go outside for about 2–15 minutes (the balcony is also fine)
Seal away your smartphone for 5 minutes after waking up! Look at the sky or into the distance and feel the light♪
On rainy days, just soaking up natural light by the window is effective
Making time to “look up at the sky” with a coffee in hand is also great
If you are busy in the morning, just weekends are fine; it is important to continue with small steps
■ Points for “rainy day light care”
Open the curtains and bathe in natural light (even just 10 minutes by the window is great)
Keep the 'habit of feeling light immediately after waking up' so as not to disrupt your morning rhythm
Have breakfast, get ready, or do some stretching by the window.
If possible, put on a raincoat and go outside for a bit. You might even make some surprising new discoveries♪
(The sound of rain also has a relaxing effect)Supplement with high-intensity lighting (a color temperature close to natural light: 5000K to 6500K is ideal)
■ What is light care for HSPs?
The soft natural light that reaches us even on cloudy or rainy days is just the right kind of support—it's not too stimulating, yet it helps keep things in order.
Since serotonin neurons are strengthened by 'repetition and habit' in particular,
a morning light routine is like a 'natural supplement' for creating emotional stability.
HSPs and highly sensitive people have rich senses and are sensitive to external stimuli.
That is precisely why gently regulating yourself with 'gentle morning light' helps maintain your balance throughout the day.
If you found this interesting or thought-provoking, I would be happy if you could like, comment, or follow.
By feeling empathy or making a connection, the bonding hormone oxytocin and
the motivation hormone dopamine are released, which might make us both feel good♪