Better sleep, more energy, and less stress with a completely natural “remedy” – time spent outdoors

The Monday after Easter – the first day of Bright Week. A new beginning. Cleanliness, balance, harmony. And at the center of this symbolism – light. This is no coincidence.

The human body is designed to live in rhythm with light. It is not just physics. It is not merely the “background” of the day, but one of the most powerful regulators of how we function – from sleep and hormones to energy and mood.

During the hormonal transition, however, biology begins to interfere with the body’s ability to properly interpret external signals. Not only do hormone levels become disrupted, but so does a very important and delicate mechanism – the circadian rhythm.

This is our so-called internal or “biological clock,” which tells the body when to be awake and when to rest, regulating sleep, mood, hormones, and even body temperature. Light is the main factor that “sets” this clock. That’s why it is so important for the well-being of women in peri- and menopause.

Studies show that sleep disturbances are among the most common symptoms during menopause, and cortisol levels are often elevated during this period. As estrogen declines, the body becomes more sensitive to stress, and the adrenal glands produce more cortisol.

When cortisol builds up and stress becomes chronic, fatigue, anxiety, and fat accumulation around the waist can occur. Elevated cortisol, combined with hot flashes and decreasing melatonin, directly affects sleep quality.

How can this vicious cycle be broken?

Sunlight is the simplest, most natural, and most underestimated solution. Research shows that exposure to morning light improves sleep quality and synchronizes the biological rhythm.

It turns out that even 10–20 minutes of sunlight within the first hour after waking can lower cortisol and support hormonal and circadian balance – even when the weather appears cloudy.

How does light affect the body?

• Improves mood by reducing stress and anxiety and boosting serotonin—the “happiness hormone” 
• Reduces nighttime awakenings and improves sleep quality by properly regulating wake and sleep cycles 
• Activates the synthesis of vital vitamin D—a key element in caring for the body during menopause 

Vitamin D plays an important role in immunity, muscle strength, and bone density – all of which are affected by the decline in estrogen during hormonal transition. That’s why the “sunshine vitamin” is so important for women in peri- and postmenopause.

However, its synthesis is not so simple and depends on many factors – time spent in the sun, age, skin type, time of day, season, and sunscreen use. That’s why supplementation is often needed in winter – and sometimes beyond.

It is especially important to monitor vitamin D levels during periods of estrogen decline and to consult a doctor regarding the appropriate dosage and form of supplementation.

What is the best way to take vitamin D?

Vitamin D is fat-soluble, which means it is best absorbed when taken with foods containing fats – such as eggs, avocado, nuts, etc.

According to specialists, the most easily absorbed forms are drops or soft capsules. Combining vitamin D with vitamin K2 is also important, as it helps direct calcium into the bones rather than the blood vessels.

At Womeno, we believe that the most sustainable results come from returning to the body’s natural biological mechanisms. Take advantage of nature’s healing properties and listen to your body’s signals and needs.

Sometimes, light, outdoor movement, and good nutrition can help you regain control more effectively than supplements or complex regimens. Small but meaningful daily habits that work in sync with your biology – not against it.

It turns out that the most effective “remedy” is right in front of us. In the case of light – it’s all around us.

For more useful articles and expert guidance, explore the Womeno app—your personal digital companion through the hormonal transition. Download the app HERE.

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12502225/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3686562/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5611767/ Review: Sleep disturbance associated with the menopause