DO THIS for Better Sleep and Energy

This is one daily ritual I always try to honor—because honestly, it just feels good. And I truly believe it makes a difference in how well I sleep at night.

It’s all about getting that morning sunshine (yes, even when it’s cloudy!) within the first hour of waking.

There’s so much happening inside our bodies that we’re barely aware of - like a finely tuned system running in the background. 

But when we do know about simple actions that can optimize our health, why not take advantage of them?

I like to imagine a community of tiny villagers inside me, all working hard to keep me running optimally. And if they’re putting in the effort, the least I can do is give them the tools they need to do their jobs well!

So let's talk about the importance of morning light.

Essentially, it's the start button for your body’s daily rhythm.

Your body runs on an internal clock—and light is its #1 timekeeper. 

When natural light hits your eyes in the morning, it signals your suprachiasmatic nucleus (SCN) - your master clock in the brain’s hypothalamus.

Once the master clock is activated, it syncs up all your body’s other clocks - yes, your liver, gut, muscles, and even fat cells have their own internal timers.

I picture a clock shop, with dozens of clocks ticking away. If they’re out of sync, it’s chaos. But when they’re aligned?

Everything runs smoothly.

Here’s how morning light sets the rhythm for your entire day and night:

☀️ Boosts Morning Alertness – Sunlight triggers a cortisol pulse—not the bad stress-related kind, but the good kind that shakes off grogginess and kickstarts energy.

🕑 Regulates Energy Levels – Your metabolism, digestion, and muscle function all follow a daily rhythm. Morning light keeps these systems running efficiently.

🍽 Controls Hunger & Digestion – Even your gut has its own clocks! Early light exposure synchronizes them, meaning better digestion, fewer cravings, and steadier energy. This is also why it's important and effective to try to stick to a routine schedule for your meals. 

🌡 Optimizes Body Temperature – Light tells your system to warm up for the day (increasing energy) and later cool down for sleep.

🌙 Prepares You for Sleep – This is the big one! Morning light starts a 12-14 hour countdown for melatonin production, your body’s natural sleep hormone. If you miss morning light, melatonin release gets delayed—making it harder to fall asleep at night.

So, what should you do? 

✔️ Get outside within the first hour of waking. 

Aim for 5–10 minutes (or 20 minutes if it’s cloudy). No sunglasses, no windows—just natural light directly in your eyes. (

🚶‍♀️ Pair it with movement. Walk, drink your coffee outside, or just stand and soak up the light. Bonus: movement further supports your circadian rhythm!

💡 No sunlight? Use a bright light therapy lamp (10,000 lux). Not as good as the real thing, but a solid backup. Even a ring light can help!
 
Does sitting by a window work … or sitting in my car?

Glass filters out much of the beneficial light intensity, so light through a window won’t do the job. You need full-spectrum natural light—and that only happens when you’re actually outside.

What Happens If You Skip Morning Light?

When your body’s clocks are out of sync, you’ll feel:

⚡ Groggy in the morning
⏳ Energy dips throughout the day
🌙 Trouble falling or staying asleep
📈 Increased stress levels

But when you get morning light consistently, you’ll experience:

✅ Better energy & focus
✅ Improved metabolism
✅ Deeper, more restful sleep

The Bottom Line?

Before reaching for caffeine, get some sunlight in your eyes! 

It’s free, simple, and one of the easiest ways to supercharge your energy, mood, and sleep. 🌞