Reclaiming Regulation: Sunlight, Sleep, and the Rhythm of Being
How light, dark, and daily patterns shape our nervous system and our sense of self
We often think of “regulation” as something reactive, a technique we use when overwhelmed or on edge. But what if some of the most powerful tools for steadiness begin long before a stressor even arrives? What if they’re woven into the most ordinary parts of life, like light, sleep, and the rhythm of our days?
This blog in the Reclaiming Regulation series explores the role of circadian rhythm, sunlight exposure, and rest cycles in shaping our emotional resilience and central nervous system health. These aren’t hacks. They’re ancient systems your body is wired for, systems that are often disrupted in modern life.
The Body Clock and the Brain
Your circadian rhythm, your internal body clock, influences when you feel alert, when you feel tired, and how well your body can recover from stress. It’s governed by a part of the brain called the suprachiasmatic nucleus (SCN), which sits just above the optic nerves. In other words, your rhythm starts with light.
When your eyes take in natural morning light, especially in the first hour after waking, it sends a strong signal to the brain: The day has begun. This triggers a healthy rise in cortisol (your alertness hormone), sets the timer for melatonin release later that night (your sleep hormone), and helps regulate your metabolism and immune system.
Without this morning light? Your system starts guessing. Cortisol may spike too early or too late. Sleep becomes fragmented. Emotional stability becomes harder to access.
Why This Matters for Mental Health
From a therapeutic perspective, disrupted circadian rhythms are associated with:
Low mood and emotional volatility
Anxiety and fatigue
Impaired decision-making and focus
Increased sensitivity to stressors
Conversely, a consistent rhythm is protective, especially for people managing trauma histories, neurodivergence, menopause, or burnout.
I see it in practice all the time: clients who start getting morning light and setting gentler boundaries around screen time in the evening often report subtle but powerful shifts. They feel “more themselves.” More anchored. Less buffeted by the day.
How I Use It Personally
My mornings used to start with a mission. From the moment I opened my eyes, I was on. Mentally planning, responding, moving, all before I’d even had a moment to notice how I was. That tempo used to serve me, or so I thought. But I’ve come to realise that it left no space for me to actually land in the day.
Now it looks different. I wake, let the dogs out, and sort the early chaos of the house. Then, before emails, before news, before any demands, I step into the cold plunge. It’s a reset button, a full-body wake-up call, and while I’m in there, I take in the light. That early morning blue light floods in, even on cloudy days, and something settles in me.
It’s not about perfection. I’m not striving for a “perfect morning routine.” It’s about rhythm. Cold water and sunlight come first. Then I might journal, maybe just for five minutes. No rush. No gold stars. Just a slower, steady entry into the day.
That’s what regulation feels like for me now: not just calming the nervous system after the chaos, but setting a tone before it begins.
The Interoceptive Link
Paying attention to rhythm is a form of interoception, it helps you track what your body needs, when it needs it. When you begin to align with your natural cycles, it becomes easier to listen inwardly: to hunger, fatigue, irritation, restlessness. You respond sooner, with less fallout. You regulate.
Want to Try It?
Start here, and it’s not lost on me that you probably know this deep down already:
Get outside within 30–60 minutes of waking. Even on a cloudy day, natural light is powerful.
Dim lights in the evening — ideally 1–2 hours before bed. Use lamps, candles, or warm bulbs.
Give screens a bedtime — even 30 minutes of digital quiet can help.
Anchor your days — create simple morning and evening rituals that signal rhythm: a walk, a stretch, a book, a breath.
These aren’t grand solutions. But they are foundational, and they support every other tool in this series, breath-work, movement, cold water, and the rest. Regulation doesn’t begin with the stress. It begins with the rhythm that holds you steady.