Working With the Sun: How Our Bodies Thrive in Tune With the Day

Our bodies are deeply connected to the rhythms of the earth—especially the cycle of light and dark. Long before alarm clocks and fluorescent lighting, human biology was guided by the rising and setting of the sun. Today, our modern schedules often pull us away from these natural cues, and with it, we can experience sluggishness, poor digestion, disrupted sleep, and more. But by returning to a rhythm that mirrors the cycle of the day, we can begin to restore balance, energy, and overall well-being.

Here’s how it works—and why eating before dark and seeing sunlight first thing in the morning are more powerful than you may think.

The Body’s Internal Clock: Your Circadian Rhythm

Your circadian rhythm is your body’s 24-hour internal clock. It regulates everything from sleep and digestion to hormone production and metabolism. This rhythm is primarily influenced by light exposure—especially natural sunlight—and also by when you eat.

When you align your habits with the sun, you support your circadian rhythm and allow your body to function optimally.

Why You Should Eat Your Last Meal Before Dark

Eating late at night is a common habit in modern life, but it goes against how your body is designed to operate. Here’s why your final meal should happen before the sun goes down:

• Digestive Power Declines in the Evening: Your digestive enzymes and metabolic rate slow down in the evening. Eating late can lead to bloating, poor digestion, and fat storage rather than fuel burning.
• Melatonin Disruptions: Melatonin, the hormone that prepares your body for sleep, starts to rise as the sun sets. Eating close to bedtime can delay its production and interfere with restorative sleep.
• Insulin Sensitivity Fades at Night: Your body is most sensitive to insulin in the morning and early afternoon. Eating at night, especially carb-heavy meals, can spike blood sugar and lead to metabolic stress.
• The Liver Needs a Break: Overnight is when your liver detoxifies and regenerates. Late-night eating forces your liver to keep working instead of repairing.

Tip: Aim to finish dinner at least 2–3 hours before bedtime or around sunset, whichever comes first.

Start Your Day With Sunlight

What you do in the first hour of waking has a profound impact on your energy, focus, and mood for the entire day. One of the most important habits? Getting sunlight in your eyes.

• Sunlight Triggers Wakefulness: Natural light stimulates your brain’s master clock, signaling it’s time to be alert. This sets the rhythm for the rest of the day.
• Boosts Cortisol Naturally: Morning light supports a healthy cortisol spike, helping you feel energized and focused without the crash.
• Supports Better Sleep at Night: Morning sunlight helps regulate melatonin production, making it easier to fall asleep at night.
• Improves Mood and Focus: Sunlight increases serotonin levels, which enhances mood and cognitive performance.

Tip: Get at least 10–15 minutes of direct sunlight as early in the day as possible, without sunglasses or windows in the way.

Syncing With Nature: Simple Shifts for a Healthier Day

• Wake with the sun. Let natural light into your room early.
• Eat your biggest meals earlier in the day.
• Finish eating by sunset to let your body enter rest-and-repair mode.
• Dim the lights after dark. Avoid screens and blue light in the evening.

The Takeaway

We were never meant to live out of sync with the natural rhythms of light and dark. Our ancestors rose with the sun, ate when the light was bright, and wound down as darkness fell. Our bodies still crave that same pattern today.

By simply adjusting when you eat and when you see the sun, you can support your hormones, digestion, energy, and sleep—all without adding anything extra to your plate. Let nature be your guide, and your body will thank you.