By Gabe Sanders PhD, NSCA-CSCS
Most of us begin our mornings by checking our phones, brewing coffee, or heading straight into a busy routine. But what if one of the simplest ways to improve your health is to step outside and get some natural sunlight?
Early morning light regulates our internal clock
New research shows that early morning light plays an important role in regulating your internal clock, also known as your circadian rhythm. This natural cycle helps control your sleep, energy levels, mood, and hormone activity throughout the day.
In a world filled with artificial lighting and screen exposure, many people miss out on this daily reset. Making time to get sunlight in the morning may be one of the easiest and most natural ways to support your overall well-being.
Research and morning light
A 2025 study from the University of Colorado found that people who received at least 30 minutes of natural light within two hours of waking had better sleep patterns, lower levels of stress hormones, and improved mood throughout the day.
This morning light exposure signals the brain to stop melatonin production and helps set a consistent wake-sleep cycle, which can reduce symptoms of anxiety, fatigue, and even depression.
The effects go beyond sleep. Morning light has been shown to enhance alertness, balance appetite hormones, and support metabolic function. In contrast, poor light exposure in the morning combined with excess screen time at night can disrupt this cycle and lead to chronic sleep issues and emotional fatigue.
A dose of morning light
You do not need to be a morning person to benefit. Taking a 15-to-30-minute walk outside in the early daylight, without sunglasses or screens, is enough to activate this biological reset. The next time you reach for your coffee, consider stepping outside instead. A dose of morning light may be the simplest, most natural way to feel more energized and sleep better tonight.
Article’s Source
Hartstein, Lauren E., Michael A. Grandner, and Cecilia Diniz Behn. “Sleep irregularity and circadian rhythmicity: implications for health and well-being.” Current Sleep Medicine Reports 11.1 (2025): 5.
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