If there’s one daily habit that can have a profound effect on your sleep, mood, energy levels, and metabolic health, it’s this: get outside within 30 minutes of waking and expose your eyes to natural sunlight for 5-10 minutes. No sunglasses, no window glass – just natural light.
Why it works:
Morning sunlight plays a key role in regulating your circadian rhythm – your body’s internal 24-hour clock that controls everything from sleep-wake cycles to hormone release, immune function, and even digestion. Synchronizing your circadian rhythm is foundational to healing and optimal wellness.
Exposure to early morning light signals your brain to suppress melatonin (your sleep hormone) and boost cortisol in a healthy, timely way, giving you more stable energy and mental clarity throughout the day. It also sets you up to naturally produce melatonin later that night – so your sleep improves as a result.
Here’s how to make the most of it:
- Step outside within 30 minutes of waking – ideally between 6:00 and 9:00 a.m.
- No sunglasses, and avoid staying behind windows or glass doors (they block the necessary light frequencies).
- Spend at least 5-10 minutes outside. If it’s overcast, stay out a bit longer – your eyes still register the light cues even on cloudy days.
- Make it a morning ritual: drink your bone broth, do a few stretches, or simply sit in stillness.
The benefits of this simple ritual include:
- Improved sleep quality and easier time falling asleep
- Stabilized mood and reduced risk of anxiety and depression
- Better blood sugar regulation and improved insulin sensitivity
- Sharper cognitive function and alertness throughout the day
- Reduced inflammation and more robust immune function
Harnessing nature and rhythm to heal and align your body is powerful. It’s free, it’s simple, and it’s remarkably effective.
Want to go deeper? We recommend the following resources:
- Young Forever by Dr. Mark Hyman – Chapter on circadian rhythm and cellular repair
- Good Energy by Dr. Casey Means – Insights on light, metabolism, and the nervous system
- Resources from IFM.org on lifestyle medicine and circadian health
