Summer Sleep Reset: Day 1 ☀️

Start your day with sunlight, not scrolls — here’s why it matters.

                                                                                                                                                            

Summer Sleep Re-Set - Day 1  Hi there, Welcome to Day 1 of the Summer Sleep Reset. If your routine’s been a little loose lately (same here), this week is all about small shifts that help realign your rhythm without overhauling your whole life. Today’s tip: Light Before Screens Try to get at least 10 minutes of outdoor light in the morning before checking your phone. That could be walking the dog, standing on the porch with a beverage, meditating outside or by an open window, or in my case, walking my daughter to camp without my phone.  *(It was a struggle to find sunrise pics on my phone. Here is one from 2019. Either I'm really good at not being on my phone in the morning or Im not awake yet. You decide..:-)  Why it works: Morning sunlight acts like a reset button for your internal clock. It tells your brain that it’s daytime, suppresses melatonin, increases cotisol, and sets a timer that helps you fall asleep more easily later that night. But if you grab your phone the second you wake up, you’re snapping your brain out of its slow, dreamy rhythm into task mode. That burst of dopamine sets you up to chase stimulation all day… which often carries into the night. Pausing for some light, air, or stillnes (even just 10–15 minutes)  gives your brain space to wake up gently and helps your sleep system get the message: oh, it’s morning now. Try it tomorrow morning, and let me know how it goes. Sarah Scientific References: Leproult et al. (2001). J. Clin. Endocrinol. Metab. — Bright morning light suppresses melatonin and increases cortisol. Roenneberg et al. (2013). Current Biology — Outdoor light linked to earlier sleep timing. Crowley & Eastman (2015). Sleep Medicine — Morning bright light therapy shifts circadian rhythm. Figueiro & Rea (2012). Int. J. Endocrinology — Blue-enriched light enhances morning cortisol response. Meyer et al. (2023). Scientific Reports — Brainwave transitions from alpha to beta are disrupted by early digital stimulation. Ward et al. (2017). J. Assoc. for Consumer Research — Early phone use drains attention and cognitive control. Stothart et al. (2015). J. Experimental Psychology — Phone notifications impair focus even without active use. Upshaw et al. (2022). PLOS ONE — High smartphone use linked to attention deficits and reward sensitivity.   Sarah Petroski PGDip Sleep Medicine - Oxford '23 Sleep Performance Coach Personal Trainer & Kundalini Yoga  sleepfitsarah@gmail.com    210 5th Avenue 5th Floor New York NY 10010 USA Privacy Policy | Unsubscribe

 

Sarah Petroski
PGDip Sleep Medicine
Personal Trainer and Kundalini Yoga Instructor

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