Rupert Hambly


Using the sun for maximum performance

This shot was taken after a hard days surfing at ‘the wave’ in Bristol.


Despite obviously admiring the view, the sunrises and sunsets there were also used to maximise sleep and recovery before another onslaught of surfing for us.


Looking at a sunset can be good for your circadian rhythm because it helps regulate the body’s internal clock by influencing the production of hormones such as melatonin, which is responsible for regulating sleep-wake cycles.

The human body has an internal circadian clock that is regulated by external cues, such as light and darkness.

The suprachiasmatic nucleus (SCN), located in the hypothalamus of the brain, is the primary regulator of the circadian clock.

The SCN receives information about light and darkness through the eyes and uses this information to synchronize the body’s internal clock with the external environment.

Sunset is characterized by a decrease in the intensity of blue light and an increase in the intensity of red and orange light.

This shift in light wavelengths at sunrise can stimulate the SCN to signal to the pineal gland to decrease the production of melatonin, which promotes wakefulness and alertness.

In contrast, as darkness sets in, the pineal gland begins to produce more melatonin, which promotes sleepiness.

By observing a sunset, which signals the transition from daylight to darkness, it can help regulate the body’s internal clock by promoting the natural increase in melatonin production and preparing the body for sleep.

Simple really, wake at dawn and look at the sunrise then make sure to look at sunsets before retiring.

Your coach,
Rupert Hambly

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