At my lowest point, falling asleep at 3 AM and dragging through each workday, I stumbled across research about morning light therapy. Most studies focused on expensive light boxes, but some mentioned natural sunlight as an alternative.
With nothing to lose, I started taking 30-minute walks immediately after waking up.
The first two days, nothing changed. On the third day, I yawned at 11 PM, something that hadn’t happened naturally in years. By the end of two weeks, my sleep schedule had shifted nearly two hours earlier.
What’s missing in modern bedrooms, sunlight fixes.
Morning sunshine: Your key to better energy, sleep and productivity
Your first hour awake sets the tone for your entire day. What if a simple habit could give you more energy and help you sleep better at night?
Morning sunlight does exactly that. Science shows that when you get direct sunlight early in your day, it starts a chain reaction in your body that benefits you all day and helps you sleep better at night.
Why morning light works so well
Morning sunlight helps reset your internal body clock. This natural clock controls when you feel sleepy and when you feel alert.
When sunlight hits your eyes within the first hour after waking up, it signals your brain that it’s daytime. This morning light exposure helps your body produce cortisol at the right time (morning) and melatonin at the right time (evening).
Your brain is most sensitive to light:
Morning light exposure makes you feel more alert during the day while also helping you feel sleepy at night.
How sunlight changes your body
Getting sunlight first thing in the morning affects your body in several important ways:
The sleep-sunlight connection
Many sleep problems stem from a disrupted body clock. When you get morning sunlight, you help fix several sleep issues:
Studies show people who get regular morning sunlight fall asleep faster, sleep longer and report better sleep quality.
How to get your morning sunlight fix
To get the most benefit from morning light:
Morning sunlight is less intense than midday sun, but still use sunscreen to stay safe while getting your light therapy.
Simple ways to get more morning light
Try these easy methods to get more morning sunlight:
Even on cloudy days, you’ll still get enough light to benefit. Just spending time outdoors in the morning will help.
When natural light isn’t possible
Sometimes getting natural sunlight isn’t an option. You might work night shifts, live in a region with limited winter sunlight, or have a medical condition that prevents sun exposure.
In these cases, light therapy boxes that produce 10,000 lux can help. While not as powerful as natural sunlight (100,000 lux), these boxes provide similar benefits.
Start your morning sunshine habit today
Make morning sunlight part of your daily routine. This simple habit will:
Your brain and body respond powerfully to morning light. Adding just 30 minutes of sunlight to your morning routine will set you up for better days and nights.
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