Dancing with Time: From Solar Wisdom to Circadian Discoveries

Since the dawn of time, we have naturally timed our activities to the rising and setting of the sun.

Every village bell, every prayer, or tribal dance celebrated, above all... a change in light.

Today, chronobiology confirms that we possess a 24-hour molecular clock that regulates hormones, temperature, alertness, and even the expression of our genes.

This article weaves the threads between this ancient knowledge and modern scientific evidence—to help you dance with your inner time again.

1. The Solar Legacy

Long before screens, the cycles of dawn and dusk marked:

- Field work in low light.

- Main meals while the sun was high.

- Rituals, storytelling, and rest at the first glimmer of moonlight.

These customs are still visible in many pastoral cultures that base their schedules on light intensity rather than the clock.

2. Discovery of the internal clock

In 1972, Dr. Jürgen Aschoff's team isolated the suprachiasmatic nucleus; in 1997, the CLOCK gene was identified: both keep time with circadian rhythms.

Each organ—liver, intestine, skin—has its own mini-clock, coordinated by the light received by the eyes. Learn more.

3. Morning light: cortisol & wakefulness

Five minutes of exposure to natural light between 6:30 a.m. and 9:00 a.m. triggers a healthy cortisol spike:

- ↑ Alertness and working memory.

- Immediate synchronization of body temperature.

Study: Stanford, 2022 – cohort of 62 participants.

4. Twilight & Melatonin

Conversely, darkness activates the secretion of melatonin, the sleep hormone.

The blue-white LEDs in screens delay this production by up to 120 minutes (Harvard Medical School, 2021). Hence:

- Decreased quality of deep sleep.

- Increased nighttime hunger.

5. Go outside to resynchronize

The University of Colorado (Boulder, 2021) shows that 30 minutes outdoors daily is enough to realign the internal clock and heart rate variability (HRV).

Nature acts as a "factory setting" of light.

6. Light Routine – Instructions
Time Duration Type of Light
Morning 10 min Direct daylight (not behind glass)
Evening From 8 p.m. Warm lamps & candles; no screens at < 40 cm from the eyes
7. The proven benefits

- Sleep: +45 minutes of deep sleep (Harvard, 2023)

- Mood: –30% irritability measured by the POMS scale

- Energy: +19% feeling of vitality over 7 days

Conclusion

Light is a conductor; by following it, we rediscover the inner symphony that governs our energy, our mood, and our health.

AKÅSA Biarritz invites you to turn off artificial light, open the window wide at dawn... and let your body dance with time.

It's your turn: plan a sunrise walk tomorrow and share your experience with us!

For further information

- Practical chronobiology: Circadian rhythm

- Impact of screens on melatonin: Harvard Health Publishing

- Boulder 2021 study: PNAS

Happy bright dancing! 🌞