Let There Be (Options for More) Light! Part 4

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Summary:

- Depending on the individual situation, there are many options for people to get at least some sunlight during the day, even during the work day!
- Traveling for work or fun can be a breeze when you mind your light environment! Supporting circadian rhythms could even help with jet lag too.

Hello all! This week’s post is less providing information and more tips and tricks to getting more sunlight no matter what situation you find yourself in. It is important to be consistent with keeping your circadian rhythms synced, and that is especially important if you work in an office, are traveling for work, or even going on vacation! Below are some of the scenarios we will explore, and I’ll lay out some options for how you can still get some awesome photons.

Work and the Commute Tips/Tricks:
For those of us that work in an office during “normal” business hours, trying to get enough sunlight and signaling throughout the day can be tough! You could be in wall to wall meetings all day, or are expected to be chained to your desk to answer phone calls and other types of tasks. I’ve had jobs before where it felt like you sat down at 7:30 ready for the day, then all of a sudden it’s 4pm and you don’t know where the day went! Getting outside to get some sun once in a while might seem like an impossible goal with reports due, customers that need help, or a demanding boss. I get it! We’ve all been there. But...you will actually feel better, have more energy, and get more work done if you take better care of yourself during your workday. You might not think you have time to pop outside for a few minutes, but if you have time to go to the restroom, maybe you can catch a few minutes outside right after? Also, no one seems to complain too much when the smokers go outside to have a cigarette, so shouldn’t the rest of us allow ourselves a few minutes of clean, fresh air? Might be a good idea to examine your daily schedule and see where you can sneak in light breaks throughout your day. I try to take at least 2 breaks for 5-10 minutes, and I’ve noticed a big bump in energy and lack of afternoon slump when I can do this consistently! The outline below is a basic schedule of what my day has looked like when I have worked in an office, to include the commuting part! As with all sunlight recommendations, please keep in mind that this depends on your location and what time of year it is:

- Early AM: usually up before the sun, but I make sure to work in 5-10 minutes of watching sunrise.

- Early AM: driving to work. This is something people sometimes don’t think about, but if you crack or open your windows (and sunroof if you have one) on the way to work, you get lots of photons! Don’t let that amazing red/UVA light go to waste, even if it’s a bit chilly outside.

- Mid-morning: have usually been at my desk for a couple hours, so it’s time to go outside for a few minutes of sun. If it’s warm, I’ll take off my jacket or blazer to get more sun on skin, and go for a short walk. This also helps to boost my energy and regain some focus by getting away from the desk for a few minutes and giving my eyeballs a break.

- Lunch time: couple more hours have gone by, so I’ll go outside for another short break. Sometimes I’ll go for a slightly longer walk (depending on the schedule), and try to take some deep breaths to reset myself for the afternoon.

- Mid-afternoon: I’ll get outside for a few minutes, but not always, depending on the work load and what’s going on.

-Mid to late afternoon: time to leave for the day! I’ll do the same thing on the way home as I did on the way in: open windows and sunroof, and let the late afternoon sun stream in. Ultimately can depend on the weather too. We had a snowstorm here a few weeks ago, so I begrudgingly shut the windows because it was getting too wet and cold haha. Remember that you still get photons, even if it’s raining or cloudy!

Vacation and Work Traveling Tips/Tricks:
This one is always a bit difficult to manage. I’ve had clients that just want to relax and not worry about their circadian rhythms during vacations or work trips, and that’s just fine! But, if you want to have a smooth, easy time transitioning into vacation mode (especially if you have to deal with jet lag), supporting your circadian rhythms can actually make everything better instead of being a drag. I don’t have much of daily schedule recommendations for vacation and traveling for work, as much as a general list of how to make things effortless and easy, as well as reduce the sunburns! I’m sure you’ve seen those types of vacationers: they hide from the sun all spring and summer long, then show up on the beach to enjoy the sun, only to burn to a crisp within a day or so. We’ve all been there, but no one enjoys going through the feeling of being a boiled lobster. The following list of recommendations are based on a beach vacation scenario somewhere in a different time zone, but you can tailor this to whatever your vacation or work trip will be like:

- If you’re flying to your location and it’s in a different timezone, here are a few things you can do to reduce jet lag and get synced up to your local environment very quickly:
- Don’t eat while you fly (if you can handle fasting). Flying is somewhat of a “traumatic” experience for your body, especially with the additional exposure to radiation, environmental stressors and the general stress from traveling. Taking a break from eating and digesting allows your body to better focus on keeping you healthy while you travel.
- When you land, eat and sleep according to your local time zone. For instance, if you land in the middle of the night, don’t eat breakfast until just after sunrise. Do your best to get some sleep (or at least relax) until sunrise. Remember eating food is considered a secondary signal for your body pertaining to circadian rhythms, so don’t throw off everything the minute you land! Focus on locally available foods like meats and fats, fresh seafood, local/seasonal produce, stay low carb, and NO shitty seed oils or lots of sugar if possible. I know you’re on vacation, but don’t poison yourself too much.
- Grounding: walk on the ground first thing in the AM while you’re getting sunrise light, and ground as much as possible with bare feet throughout the day.

Now that you’re at your new location and situated to your local environment, here are a few more things to consider:

- Light: Continue your normal routine of getting sunrise and AM morning light, and also try to get 5-10 minutes of full sun, then go into the shade (this also depends on how much of a solar callus you have, what your FST is, etc). See how you feel and how your skin feels. Stay outside as much as you can, but stay in the shade whenever you think you’ve gotten enough sun. Don’t wear sunglasses unless you absolutely have to!

- Sleep: Try to maintain a decent sleep schedule. I know people want to go out and have fun, but light is VERY important for your health. So have fun, but be sure to keep your circadian rhythms in mind so you don’t overdue anything. If you’re gonna be up late, try to avoid junk blue light before bed.

- Drinking and water: many people choose to drink alcohol, and that’s totally ok! You’re on vacation or on a work trip, so live it up a little (as long as you’re responsible :) ), but also don’t forget to stay hydrated. If you’re going to drink alcohol, try to keep it to no to low sugar beverages, like a gin and tonic, or vodka soda with lime. Beer and wine are not that great for you (loaded with chemicals and estrogenic-promoting compounds) (1) and can create terrible hangovers, so keep it to the clear or brown liquors with minimal mixers. Finally, drink lots of water with minerals.

- Just relaaaax! Don’t get all stressed out and worried about not maintaining a perfect circadian rhythm lifestyle while you’re supposed to be having fun or traveling for work. These are just suggestions to help reduce the likelihood of feeling like crap after traveling for fun or for work. Do what you can and don’t stress if it’s not perfect.

Additional considerations:
Again, keep in mind that everyone’s situation, time of year, location, etc will be very different and these are just general ideas for how to make it easier to mind your circadian rhythms no matter what you’re doing. Do your best and relax!

For the next blog series, we’re starting a whole new topic: water and hydration! Can’t wait to discuss and share this important topic with you! Hopefully the info provided above will help you feel better about getting some sunshine in your life and make some changes both now and into the future to optimize your health and vitality! Thanks for stopping by my blog, and if you know you want health coaching to help you achieve your goals, then apply to work with me! Click the Apply Now button at the top of the page, answer the questions, then I will get back to you within 48 hours to see if we’re a good fit! 

References:

1. Does Beer Increase Estrogen In Men? Science Explained! https://www.globalforumhealth.org/research/does-beer-increase-estrogen-in-men-science-explained/

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