What is the best way to start the day? For some of us it is a cup of coffee or tea, quiet reflection time, journaling, reading, or by hittng the snooze button for the tenth me. While (most of) these are good ways to wake up, there is one simple way to boost our energy and productivity for the day and it can be as simple as looking out the window, or stepping outside, for a bit of morning sunlight. While a very simple act, the benefits are backed by solid science and can have a profound impact on how you feel every day.
Why Morning Sunlight Matters
When sunlight hits your eyes, especially in the morning, it sets off a chain reaction in your body. Natural light is the most powerful regulator of your body’s internal clock, known as the circadian rhythm. This internal clock controls when you feel awake, red, hungry, or focused.
Morning light helps:
- Reset your circadian rhythm to keep your sleep-wake cycle on track.
- Suppress melatonin, the hormone that makes you sleepy, so you feel more alert during the day.
- Boost serotonin, a feel-good brain chemical that helps stabilize mood and focus.
- Enhance vitamin D production (when exposed to UVB rays), essential for bone health, immune support, and inflammation reduction.
The Science Behind Early Exposure to Natural Light
Your eyes contain specialized light-sensive cells called intrinsically photosensive renal ganglion cells (ipRGCs). Unlike the rods and cones responsible for vision, these cells are not used for seeing, instead, they detect ambient light, particularly the blue wavelengths most abundant in early morning sunlight. When activated, ipRGCs send signals directly to a part of your brain known as the suprachiasmatic nucleus (SCN), which sits in the hypothalamus. The SCN acts as your body’s master clock, regulating your circadian rhythm, the internal system that influences your sleep-wake cycle, hormone production, body temperature, metabolism, and more.
Morning sunlight acts like a natural reset button, helping synchronize your circadian rhythm with the 24-hour day. Disruption in the circadian rhythm has been linked to fatigue, poor sleep, mood disorders, and even long-term health risks like cardiovascular disease and metabolic dysfunction. Studies have shown that exposure to bright natural light within one hour of waking can improve:
- Sleep quality and duration by promoting earlier melatonin release at night
- Energy levels by helping your body feel more alert and active during the day
- Mood regulation with light exposure shown to increase serotonin, a key neurotransmitter in emotional balance
- Symptoms of depression and anxiety, especially in individuals with seasonal affective disorder (SAD) or circadian rhythm disruptions
- Cognitive performance, including memory, reaction time, and attention span
According to research published by institutions such as the National Institutes of Health (NIH) and Harvard Medical School, even 5 to 15 minutes of outdoor sunlight in the morning, ideally without sunglasses and through direct exposure to your eyes (not through glass), can jumpstart these benefits.
Ways to Incorporate Sunlight Into Your Daily Routine
Recognizing our mornings are often busy as we prepare for the day ahead, here are a few easy ways to incorporate sunlight into your morning routine:
- Drink your coffee or tea outside — Start the day with your favorite warm beverage on the porch, balcony, or even near a sunny window if you can’t get outside.
- Take a morning walk — A brisk 10-minute walk can help us feel more awake and alert by also getting our blood flowing and joints moving.
- Do your stretching or yoga outside — If you’re already doing morning stretches or workouts, take them outdoors for an added boost.
- Open your blinds and windows — If mornings are hectic, start the day with opening your blinds to let in as much natural light as possible while you get ready.
- Make it a habit — Try setting a calendar reminder or adding it to your daily routine, just like brushing your teeth. Even as little as 5 minutes of sunlight can help!
Starting your day with sunlight is one of the simplest ways to support your body and mind. By stepping outside each morning, you’re not just waking up, you’re helping your body thrive. This small habit can improve your energy, focus, mood, and even your sleep. Whether it’s sipping your coffee on the porch, taking a quick walk, or just letting the light in through your windows, those few bright moments can set
the tone for a healthier, more vibrant day. Pair it with regular movement, hydration, and chiropractic care, and you’re building a strong foundation for lasting wellness!
