There was a time when I would roll out of bed, grab my phone, and head straight into the chaos of the day. It wasn’t until I stumbled across a conversation about “morning light exposure” that something clicked. I decided to give it a try - and the impact surprised me more than I expected.

It turns out that those quiet early hours, filled with soft light and stillness, can be incredibly powerful. No need for intense routines or miracle supplements - just stepping outside or sitting by the window for a few minutes in the morning has become one of the best habits I’ve developed for my mental clarity, sleep quality, and mood.

Why Morning Light Matters

Natural light in the morning plays a crucial role in regulating our circadian rhythm, the internal 24-hour clock that tells our body when to sleep, eat, and feel alert. When your eyes (even through closed eyelids) detect light in the early hours of the day, your brain receives the message: “It’s time to wake up.”

This exposure triggers a rise in cortisol - not the stress kind, but a healthy, energising rise that helps you feel alert. At the same time, your body begins to suppress melatonin, the hormone responsible for making you sleepy. Later in the evening, your body naturally starts producing melatonin again - if your circadian rhythm is working as it should.

Disruption to this rhythm, caused by staying indoors, screen time late at night, or irregular sleep patterns, can lead to issues with sleep, focus, and mood. Morning light is one of the simplest, most natural ways to keep your body clock on track.

Benefits of Morning Light

Here are some of the scientifically observed benefits of getting light exposure early in the day:

• Improved sleep: Studies show that people who get morning light fall asleep more easily at night and experience better quality rest.
  
  
• Boosted mood: Light increases the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness.
  
  
• More energy: Exposure to natural light can help reduce morning grogginess and improve energy levels throughout the day.
  
  
• Better focus: Morning light has also been linked to improved alertness and cognitive performance.
  
  

You don’t need hours in the sun - just 10 to 30 minutes, ideally before 10 AM, is enough to make a difference.

How I Made It Part of My Routine

You don’t have to overhaul your morning routine to see the benefit. For me, it was about making a small shift. Instead of going straight to my laptop, I now start my day with tea by the window. On sunnier mornings, I’ll take it outside.

If it’s cloudy, I still try to get outdoors. Even overcast natural light is stronger than indoor lighting and helps regulate your rhythm. If you live somewhere with long winters, getting close to a window or using a light therapy lamp can also be helpful.

More Than Just Sunshine

There’s something emotionally grounding about natural morning light. Beyond the physical benefits, it gives me space to pause and feel connected to the world waking up around me. It’s a way to gently ease into the day instead of rushing in headfirst.

This habit has made me more mindful, more consistent with my sleep, and more present in my mornings. And all it took was letting in a little light.

Try It for Yourself

• Open your blinds or curtains right after waking. Let natural light in as early as possible.
  
  
• Step outside with your coffee or tea. Even five minutes on a balcony or in the garden helps.
  
  
• Pair it with a calming activity. Journalling, stretching, or simply breathing deeply can enhance the moment.
  
  

Make it a ritual. The more often you do it, the more your body and mind will benefit.