The effect is called the dawn phenomenon. This effect causes blood sugar levels to rise in the early morning as a way to fuel the body to start the day.
At around 4 a.m., or a couple hours before sunrise and the kapha time of day, a decline in insulin sensitivity starts that causes cells to resist the uptake of glucose. 5Īt night, particularly between midnight and 2-3 a.m., depending on the season, the body is more sensitive to insulin, efficiently moving glucose (sugar) out of the blood stream and into cells, which lowers and stabilizes blood sugar.
2,3,5 Sleeping in past sunrise has the same metabolic effect as sleeping during the day, with blood sugar levels significantly higher than they are during normal nighttime sleeping. That heavy after-sunrise-sleep-in feeling is associated with a rise in morning blood sugars. But if sleep continues after sunrise, these kapha qualities can cause heaviness, dullness, and stiffness, making it even more difficult to get out of bed.
#NATURAL WAKE UP TIME HOW TO#
We Recommend How to do Yoga Sun Salutationsįrom a historic perspective, after the sunrise, kapha qualities in the morning provided strength and endurance for physical chores before the heat of the day.
#NATURAL WAKE UP TIME SERIES#
By sunrise, traditional cultures had already been up and active and were there to greet the day-in India, this was and is often with the series of yoga postures called Surya Namaskar, or Sun Salutation. This is considered the most peaceful time of the day and was when meditation was traditionally performed. to 10 a.m., which is governed by the body and feels heavier.Ībout 90 minutes before the sunrise is a period called navaswan, which is the time just before the sky shifts from pitch black to that first hint of gray. to 6 a.m., followed by sunrise and the kapha time of morning, from 6 a.m. In Ayurveda, the vata time of night, when we are governed by the mind and often feel light and calm, is 2 a.m. Melatonin levels plummet, cortisol and vitamin D levels rise, digestive enzymes are produced, and blood sugar levels rise to fuel the metabolic needs of the day. The sunrise represents a shift in your circadian cycle. In contrast, most of us now wake up well after the sun rises, leaving us vulnerable to harmful circadian imbalances, which can lead to high blood sugar, weight gain, sleep problems, mental health issues, poor digestion, and a compromised immune system. Traditional cultures that were connected to the circadian rhythms of nature woke up before the sunrise in order to be prepared to greet the day and get all of their work done before it got too hot. The Best Time to Wake Up in AyurvedaĪccording to Ayurveda, the optimal time to wake up is before sunrise. In this article I’ll discuss how you can regulate your blood sugar by simply adjusting your circadian rhythms, or the hormonal cycles of the body that help us sleep when it is dark and get things done when it’s light out. New studies that have evaluated the body’s biological clock suggest that when you sleep and eat, as well as exercise, plays an important role in maintaining healthy weight, blood sugar, and cholesterol levels.
Sleeping in after sunrise may seem like the best way to get some much-needed rest, but it comes with a cost. It turns out those farmers were getting their work done before it got to hot, while also doing what was best for their health and biological clocks. I kept asking myself, what are these people doing up so early-it was still pitch black! How Sleeping In Impacts Your Blood Sugar Lights were on and folks were carrying water, cooking on open fires, and going here and there in preparation for the day. Each morning, while the roads were empty, the farming fields were bustling with life. I was studying about an hour away from the polo club, so to get there in time for practice I had to start driving at 4 a.m. It’s safe to say I was consumed by this game, so when I moved to India to learn Ayurveda, I joined the President’s Estate Polo Club in New Delhi─for just $80 for six months.īecause of the hot temperatures, they only allowed the horses to exercise, or “stick and ball” as they call it, at sunrise, when it’s cooler. It was nothing fancy, just me and a friend battling it out on the pasture and in an indoor arena. The Power of Living in Sync with Nature Getting an Early StartĪ year before I moved to India, I learned to play polo on the very lumpy corn fields of Iowa.
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