Why You Shouldn’t Wear Sunglasses in the Morning
This morning on my walk I encountered three people wearing sunglasses. At 7am.
Little do they know that they are depriving themselves of one of the most healthful things they can do; getting morning daylight in their eyes.
Instead, they have picked up the message that sunlight is harmful.
Nothing could be further from the truth.
What happens when you don’t get daylight in your eyes?
You feel tired.
You don't sleep as well.
You feel depressed.
Read on to find out why and how to start adapting yourself to more daylight.
Why do modern people think sunlight is harmful?
Worry about aging:
Let’s face it, we are vain. We may be getting older, but we don’t want to look that way.
It’s true that too much sun exposure can be harmful, but too little is too! The key is sensible exposure.
Concern about skin cancer:
Studies have shown that people who work outside for a living have a lower incidence of skin cancer.
So what is going on here? The problem is with intermittent exposure to the sun. When outdoors all the time, the skin forms a protective layer of melanin preventing DNA damage. This is why we get a tan.
When you go out occasionally you are more prone to burning and that is when DNA damage can happen. So going to the beach once a year and exposing your whole body to the sun is problematic.
Lack of exposure:
If you are rarely outside, your skin and eyes are sensitive to the sun. You will get a burn and your eyes will feel uncomfortable.
It is important to adapt yourself slowly and sensibly.
Why do we use sunglasses?
Sunglasses were designed to protect the eyes from the harsh light of the afternoon sun.
Even so, they are only needed when unaccustomed to being outside.
Have you ever wondered how people managed before sunglasses were invented?
When your eyes get used to sunlight, you no longer need sunglasses.
Non-burning sunlight is a huge health benefit!
Sunlight is like a nutrient.
Sunlight stimulates vitamin D3 which is essential for health.
Sunlight also stimulates melatonin within the cells, generating more energy. Many more nutrients are stimulated by sunlight and protect against cardiovascular disease, specific cancers, and diabetes.
If you are dark-skinned, you need more sunlight!
Darker skin is a result of more melanin in the skin as greater protection against skin damage. Light skin is simply an adaptation for humans who migrated to northern areas hundreds of thousands of years ago. This adaptation allowed northern peoples to get enough sunlight delivered to the body.
Why you need daylight in your eyes
Getting daylight in your eyes, especially in the morning, is actually an important part of staying healthy.
That’s because getting the morning sun in your eyes sets your circadian clock.
Getting daylight in your eyes during the day maintains the message that it’s time to be awake.
The body produces cortisol, a hormone that instructs the body to perform its daytime functions. We feel energized, motivated, and active.
This is because each day, the body aligns all the organs and cells to work in unison and perform its amazing feats of digestion, fighting off invaders, optimizing energy, and so on.
These functions need to work in unison.
Imagine your body containing day-time workers and night-time workers.
The daytime workers handle digestion, staying active and certain functions of fighting off disease. The nighttime workers handle detoxing the body, staying asleep, and different functions of the immune system.
The strongest message aligning all these functions comes from light; especially morning light.
Getting daylight in your eyes in the morning tells the body when it’s time to go to sleep.
Your body knows when to start feeling sleepy, based on the “wake up” setting. The circadian clock regulates this and sets its timer.
Imagine an old wind-up clock that needs to be set every day – if you don’t set it, it doesn’t function. Exposing your eyes to the morning sun is akin to winding up the clock for the day.
Getting daylight in your eyes fights off depression and low moods
You have heard of SAD – Seasonal Affective Disorder.
This is a depression and low mood that comes over a person, typically in November when there is dramatically less light in the northern hemisphere.
Some people are more prone to this than others. However, there is a strong correlation between exposure to continuous low light and depression.
If you are not getting much daylight in your eyes and your moods are low, lack of light could be a significant reason. Get outside and see what happens.
FAQs
Why light in the eyes?
This is because light in the eyes travels through the optic nerve up to the pineal gland.
The pineal gland is responsible for releasing melatonin into the bloodstream, instructing all the organs and cells to get into the nighttime mode. Light in the eyes tells the pineal gland to suppress the production of melatonin.
This signals to the body that it is daytime.
Do I need to actually go outside?
Yes. When indoors, even in a bright room, the full spectrum of light is not available.
It is better to be in a bright, sunlit room than a dark room. However, to properly set your circadian clock, getting outdoors is important. It doesn’t have to be for long. Ten to thirty minutes in the morning will set your circadian clock.
What if my eyes are too sensitive?
If you are not used to being outdoors without sunglasses, your eyes will feel sensitive at first. It is best to start off in lower light to habituate your eyes.
See below (how to get more daylight in your eyes) for suggestions.
What happens when you don't get daylight in your eyes?
You feel tired. The natural rise in cortisol, giving you energy, is not as strong.
You don't sleep as well. You don’t feel sleepy early enough and get to bed later. Melatonin, the sleep hormone, is weaker.
You get low moods. Sunlight boosts our moods and makes us feel more optimistic.
How to get more daylight in your eyes
Think of morning light like an oil change for your car. When you give your body daylight everything runs more smoothly. When you deny it, things start to clog up.
Start a routine
Find a way to get outside in the early morning.
Perhaps you start the day with a short brisk walk before breakfast.
Or take your morning beverage outside.
Find a time during the day, as early in the day as possible to get outside for 30 minutes.
Take your dog for a walk.
Get a dog.
Park your car a short distance from work and walk outside.
Get off the bus a few stops early and walk the rest of the way.
Adjust to getting sunlight in your eyes
Over time, you can habituate your eyes to not wearing sunglasses.
If you are not used to being outdoors without sunglasses, your eyes will feel sensitive at first.
It is best to start off in lower light to habituate your eyes. Go outdoors early in the morning for a few minutes and work for up to 30 minutes. Tos start, wear a peaked hat to shade your eyes.
After a few weeks, you will feel comfortable outside in the morning light without the hat for an extended period of time.
Eventually, you will discover that you rarely need to wear sunglasses at all. You can wear a hat in the brightest afternoon light instead.
Find opportunities to get outdoors during the day
Meet a friend for a walk rather than at a coffee shop.
Need to meet a colleague? Take it outside.
Walk rather than take a car or public transport for short-distance errands.
Do your yoga routine outside on your deck.
Get more energy, improve your sleep, and feel better.
A simple thing like walking outside in the morning without sunglasses can make a big difference to your health!