Circadian Rhythm + Light Exposure

On the first day in Niseko it was beautifully sunny and next to the tent was the perfect spot to dig a hole, build a fire, and make my kitchen. It was multitasking, really. Getting exposure to sunlight to minimize my jet lag, and feeding my need to cook outdoors at every given opportunity.

Circadian rhythms usually align with the environment's natural light and dark cycle. Jet lag occurs when our rhythm no longer aligns with the environments.

Bright light exposure is one of the most powerful ways to help sync our rhythm to our environments by causing an advance or delay in circadian rhythm, known as a phase shift. Exposure to bright light early in the morning makes you wake up earlier (phase advance), where as light around bedtime makes you wake up later (phase delay).

Light exposure can therefore be used to minimize jet lag. Research has found that three days of light exposure at the appropriate times created a shift in circadian rhythm, allowing individuals to feel less jet lagged and reduced adjustment to new time zones by two days earlier compared to those without light exposure.

So, seeking and avoiding light at the right times can reduce jet lag. To seek light, the best way is to get outside and expose yourself to bright and continuous sunlight.

Exposure to sunlight is also a great way to support vitamin D production in the body. This nutrient is important for optimal immune function.

Minimizing jet lag and improving sleep, plus topping up on vitamin D makes a great case for outdoor activities to prevent illness after travel!

Still have questions about your sleep, mood, immunity, or vitamin status? Book with your local naturopath or in with me if you’re in Toronto.

Dr. Cristina Allen ND
Naturopathic Doctor