Morning Light: The Free Habit That Helps Day and Night
A few minutes of daylight in the morning helps set your body clock. It is one of the simplest habits for steadier energy and better sleep.
Photo by Sixteen Miles Out on Unsplash
We often think about sleep only at night. But one of the most helpful sleep habits happens in the morning.
Your body clock and light
Your body has an internal clock that runs on a roughly 24-hour rhythm. Light is its strongest signal. Bright light in the morning tells the clock that the day has started, which helps the body feel awake in the day and sleepy at night.
How much light?
Outdoor light is much brighter than indoor light, even on a cloudy day. Many sleep experts suggest spending some time outside in the first hour or two after waking. Even ten to thirty minutes can help.
Easy ways to get it
- Drink your morning coffee or tea outside or by an open window.
- Walk part of the way to work, or park further away.
- Take the dog out in the morning instead of the evening.
- Do your morning stretch on the balcony or in the garden.
In winter
When mornings are dark, get outside as soon as you can, even at lunchtime. Some people with low mood in winter use special light boxes. Talk to your doctor before trying one, especially if you have eye conditions or take certain medicines.
Safety
Never look directly at the sun. You don't need to; normal daylight around you is enough.
Small habit, big rhythm
Morning light won't fix every sleep problem. But it is free, pleasant and helps the rest of your habits work better.
