Guided technique · Sleep practices · 10 min
Morning light
Level: Beginner · Free — no account needed to read
Getting outside in daylight for about ten minutes within an hour of waking.
Why it may help
Morning light is the strongest signal for setting your body clock earlier, which helps you feel alert in the morning and sleepy at a sensible time at night. Outdoor light is far brighter than indoor light, even on cloudy days.
When to use it
- mornings feel groggy
- you can’t fall asleep until late
- your schedule has shifted after travel or late nights
Helps with
- Body clock
- Groggy mornings
How to do it
- Within an hour of waking, step outside — a walk, a balcony, a doorstep.
- Stay out for about ten minutes. You don’t need to look at the sun. (about 600 seconds)
- Notice how awake you feel, and when you get sleepy tonight.
What the evidence says
Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.
- What was found
- Light is the main signal for the circadian clock, and morning light exposure is well established for shifting it earlier.
- What is uncertain
- How much light people need varies with the person, season and latitude.
- Who it may not suit
- Never look directly at the sun. People with eye conditions or on light-sensitive treatment should ask their doctor.
Where this comes from: Sleep and circadian research; US Centers for Disease Control and Prevention (CDC).
Afterwards, ask yourself
After a few days of morning light, did your sleepiness at night change?
Lessons behind this technique
- Your body clock and morning light — A daily rhythm runs your sleepiness and alertness — and light is what sets it. (7 min · Beginner)
- A morning routine that fits — Not a celebrity routine — a few steady steps that start your day on your terms. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.