Get 10 min morning light to sync circadian rhythm
Why it matters
After waking up, our body looks for signals to decide: “Is it day or night?” Morning light activates the circadian clock, boosts alertness, and helps you fall asleep on time in the evening. Skipping sunlight in the morning can shift your rhythm and leave you feeling sluggish or struggling to fall asleep
How to do it
- Step outside within the first hour after waking up
- Avoid wearing sunglasses and face the light
- Stay outside for at least 10 minutes
Science snap
Studies show that 10–30 minutes of morning light help stabilize melatonin and improve sleep
Contra-Note
This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
Specialized cells in the retina, called intrinsically photosensitive retinal ganglion cells, detect blue light in the morning and send signals to the brain’s suprachiasmatic nucleus, which acts as the body’s master clock. This process helps synchronize circadian rhythms and regulate hormones like melatonin. Research shows that as little as 10 minutes of morning light exposure can speed up melatonin decline by up to 50%, leading to increased daytime alertness, better mood, and easier sleep onset at night. Morning light also helps reduce nighttime awakenings and stabilizes the body’s internal clock, supporting overall sleep quality and mental health
Pro tips & Myth-buster
- Practice even on cloudy days
- Combine light exposure with a short walk
- Myth: “Through a window is enough” — Fact: Glass reduces light intensity by 5–10 times
- Myth: “It’s useless in winter” — Fact: Even winter light helps regulate circadian rhythms