Get 10 min morning light to sync circadian rhythm
Why it matters
Morning light is the strongest signal for aligning our internal clock. It helps the brain recognize that the day has started, lowers melatonin production, and boosts serotonin, which is linked to alertness and mood. Skipping morning light can throw off your rhythm and lead to sleepiness or trouble falling asleep. Research confirms that regular morning light exposure speeds up sleep onset and improves overall well-being
How to do it
- Step outside within the first hour after waking
- Don’t wear sunglasses, and look toward the daylight
- Stay outside for at least 10 minutes
Science snap
Even 10 minutes of morning light can raise serotonin levels and shorten the time it takes to fall asleep
Contra-Note
There are no known contraindications for healthy adults. 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 bright light and send signals to the brain’s suprachiasmatic nucleus—the body’s master clock—that it’s daytime. This process helps lower melatonin levels while boosting serotonin, the hormone associated with mood and alertness. Research shows that just 10 minutes of morning light exposure can reduce melatonin levels by up to 50%, making it easier to wake up feeling refreshed and fall asleep more easily at night. Morning light exposure also helps regulate circadian rhythms, leading to improved sleep quality, better mood, and more stable daytime energy levels
Pro tips & Myth-buster
- Practice even on cloudy days
- Combine light exposure with a short walk
- Myth: “Window light is enough.” — Fact: Glass cuts light intensity by 5–10 times
- Myth: “It’s useless in winter.” — Fact: Even winter light supports circadian rhythms