Getting sunlight early in the day helps regulate your circadian rhythm, your body’s internal clock that controls sleep and wake cycles. Here’s how it works:
- Resets Your Internal Clock
Getting sunlight in the morning tells your brain it’s time to be awake. It helps set your body’s clock so you feel more alert during the day and sleepy at night. - Boosts Morning Cortisol
Morning light helps increase cortisol levels (a natural energy hormone), promoting alertness and setting you up for a smoother energy curve throughout the day. - Regulates Melatonin
Bright light exposure early in the day suppresses melatonin (the sleep hormone) when you don’t need it. Then, about 12–14 hours later, your body begins releasing melatonin again which helps you fall asleep more easily. - Improves Sleep Quality and Duration
Consistent morning light exposure is associated with falling asleep faster, deeper sleep, and waking up less during the night.
Even just 10–20 minutes of natural light in the morning, especially before 9:00 a.m., can make a difference. Here are some ideas to get your day started off right:
- Take a walk outside
- Open up the blinds
- Sip coffee near a window
- Eat Breakfast Outside
- Sit in a Sunny Spot
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