The sun's rays can do more than help you on your quest to become “jacked and tan;” they play a pivotal role in regulating our body's internal clock. But where do sunglasses fit into this natural rhythm? While these fashionable accessories shield our eyes from intense UV rays and reduce glare, they might also disrupt the subtle cues of light and hormones that guide our sleep-wake cycle. Let's discuss why you might want to put aside those shades during the early and late parts of the day.

Morning Sun: Nature's Alarm Clock

When the first light of dawn pierces the horizon, it brings with it a burst of blue light. This specific spectrum does more than merely paint the sky in beautiful hues. Blue light plays a significant role in signaling our bodies to wake up and prepare for the day (1).

Our eyes have specialized cells called intrinsically photosensitive retinal ganglion cells (ipRGCs). Highly sensitive to blue light, these cells send wake-up signals to our brain's suprachiasmatic nucleus (SCN), the primary conductor of our circadian rhythm (2). The result? Reduced melatonin production, increased alertness, and a reset of our internal clock.

By wearing sunglasses in the morning, we might unintentionally filter out this crucial blue light, potentially delaying our body's natural wake-up call (3).

Evening Glow: Preparing for Dreamland

As the sun dips below the horizon, the blue midday light wanes, giving way to dusk's warmer red and orange tones. This natural dimming reminds our bodies gently that it's time to wind down.

The decreased blue light in the evening allows our pineal gland to begin producing melatonin, the hormone responsible for signaling to our bodies that it's time to sleep (4). This melatonin surge is integral in ensuring a good night's rest.

But what happens if we shield our eyes with sunglasses during this time? We risk missing out on these visual cues. The filtered light could lead our bodies to believe it's still daytime, delaying melatonin production and potentially throwing off our sleep schedule (5).

Balancing Protection and Perception

Sunglasses may be necessary in environments with intense glare or during peak sun hours when UV exposure is highest. However, understanding the profound connection between sunlight and our internal rhythms is crucial for optimal health. Along with blocking these cues with sunglasses, missing them by being indoors is also an issue. For optimal health, famed neuroscientist Andrew Huberman recommends you prioritize receiving at least 10 minutes of sun shortly after waking -without sunglasses and not through a window. It needs to get in your eyeballs.

Conclusion

While sunglasses are indispensable for protecting our eyes from harmful glares, being mindful of when we wear them can help us harness the sun's natural ability to regulate our sleep-wake cycle.

So, the next time you reach for your sunglasses in the morning or evening, consider the natural symphony of light and hormones at play.

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