There’s one simple habit I’ve been adding to my mornings that’s making a huge difference in my sleep, mood, and energy levels — and it takes less than 10 minutes a day. It’s not coffee (though you know I love my morning cup). It’s stepping outside and getting natural sunlight in my eyes within the first hour after waking.
I first learned about this from Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford, and the more I dug into the research, the more I realized just how powerful this little ritual is for our health. This isn’t just “feel good” wellness advice — there’s actual science showing that getting natural light first thing in the morning can help regulate your body’s circadian rhythm (your internal 24-hour clock), improve your sleep quality, boost your mood, and even help with hormone balance.
And the best part? It’s free, easy, and works whether you’re a morning person or not.
Let’s break down what’s actually happening in your body when you get that morning light — and how you can start doing it tomorrow.
Why Morning Sunlight Matters
Your body runs on a built-in clock called your circadian rhythm, which tells you when to feel awake, when to feel sleepy, and helps regulate everything from your metabolism to your hormones. The single biggest factor that sets this clock each day? Light.
When you step outside in the morning and let that sunlight hit your eyes (without sunglasses), it sends a signal to your brain that says: “It’s daytime. Let’s get moving.”
This kickstarts the release of cortisol (your “get up and go” hormone) at the right time of day, which helps you feel alert and focused in the morning, while also starting a biological timer for your body to produce melatonin (your sleep hormone) roughly 14-16 hours later. That means if you get morning sunlight at 8 a.m., your body starts prepping for sleep around 10 p.m. — making it easier to fall asleep and stay asleep.
The Benefits of Morning Sunlight
Here’s what the research — and many people’s experiences — say you can expect:
Better sleep quality – Fall asleep faster, wake up fewer times at night, and wake feeling more rested.
More stable energy levels – No more mid-afternoon crashes (or at least, fewer of them).
Improved mood – Sunlight boosts serotonin, the feel-good neurotransmitter.
Hormone balance – A healthy circadian rhythm supports balanced cortisol and melatonin, which play a role in everything from stress response to metabolism.
Better immune health – Your body’s repair processes and immune system are tied to your sleep-wake cycle.
How to Do It
The great news? You don’t need a ton of time or special equipment.
Go outside within the first 30–60 minutes after waking
Aim for 5–10 minutes of sunlight if it’s bright, or 20–30 minutes if it’s overcast.
No sunglasses if possible — glasses are fine if needed, but try to avoid tinted lenses.
Look toward the direction of the sun, but don’t stare directly at it — you just need that natural light in your eyes.
Skip windows — light through glass doesn’t have the same effect because it filters out important wavelengths.
If you can, pair it with something you already do — sip your coffee on the porch, walk the dog, water your plants, or stretch in the backyard. This is called habit stacking, and research shows it’s one of the easiest ways to make new habits stick because you’re attaching them to routines you already have on autopilot.
Bonus points if you can kick off your shoes and stand barefoot in the grass while you soak up the sun — grounding comes with its own list of health benefits (a topic for another day if you’re interested!).
My Experience So Far
Since making this a part of my morning routine, I’ve noticed:
I fall asleep faster at night
My mood feels lighter and more steady
I have more natural energy without as much caffeine
And honestly… there’s something really peaceful about starting the day outside. It forces me to slow down, breathe, and just be for a few minutes before diving into emails, errands, or my to-do list.
Start Tomorrow
This is a health habit that’s completely free, backed by science, and truly easy to do. The hardest part is remembering to step outside before the day sweeps you away.
So tomorrow morning, grab your coffee, open the door, and let the sunlight hit your face. Your body — and your sleep — will thank you.
Helpful Resources
My Garmin watch to track steps, sleep, my cycle, and more: HERE
Supplements I take to aid sleep: HERE
Blue light blocking glasses: HERE
Alarm clock with sunrise simulation: HERE
Sources from our backyard: HERE
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