If you have any concerns about your Thyroid, here’s one simple way you can help your body begin to regulate: Get sunlight in your eyes shortly after waking up!
The following is adapted from an article by a functional dr. who specializes in thyroid, Dr. Rebecca Warren:
Your body runs on a 24-hour circadian rhythm controlled in the hypothalamus part of the brain. This master clock regulates nearly every hormone system in the body—including the hypothalamic-pituitary-thyroid (HPT) axis.
When you expose your eyes and skin to natural sunlight shortly after waking:
- You stimulate retinal ganglion cells that communicate directly with the SCN (“suprachiasmic nucleus) in the hypothalamus).
- The SCN signals the pineal gland to suppress melatonin and initiate cortisol production.
- This rise in cortisol is necessary for proper T4 to T3 conversion (Thyroid hormones), thyroid receptor sensitivity, and glucose metabolism.
In other words, morning light sets the rhythm for your day—and without it, thyroid hormone signaling can become sluggish, misaligned, or inefficient.
Clinical Impact of Circadian Disruption
Disruption of this light-driven rhythm has been shown to:
- Decrease the activity of enzymes that convert T4 to T3 (active thyroid hormone)
- Alters thyroid receptor expression on target cells
- Impair glucose regulation, indirectly suppressing thyroid function
- Increase inflammatory markers, which can exacerbate autoimmune thyroid conditions
This is particularly important for individuals without a thyroid who rely entirely on exogenous thyroid hormone. Without a synchronized circadian rhythm, even optimal dosing may not yield optimal results.
Implementation Guidelines
To align your HPT axis and support proper thyroid signaling:
- Step outside within 30 minutes of waking
- Avoid sunglasses or viewing light through windows (glass filters out key wavelengths)
- Aim for 5–10 minutes of natural light exposure; 20+ minutes on cloudy days
- If possible, pair this with movement, hydration, and protein intake for additional metabolic benefits
This practice is foundational to regulating cortisol, supporting mitochondrial activity, and improving hormone sensitivity—all of which contribute to how well your thyroid hormones are utilized by the body. Morning sunlight is not just about mood or vitamin D. It is a daily circadian reset that governs endocrine efficiency, immune modulation, and energy metabolism.
If you haven’t made this a part of your daily thyroid support protocol, now is the time to begin.
Want more info on THYROID? Join us here at Clearview for our next workshop, Dr. Sharla is teaching on Energy, Fatigue & Thyroid: Sept 16th 5:30pm