Key Takeaways
- Getting sunlight first thing each morning can improve your alertness and mood.
- You can build this into your morning routine.
- If sunlight isn’t available, consider a light therapy lamp.
After having my son six months ago, I had to adapt to the fact that my normal ways of destressing weren’t as readily accessible. Here’s where my game-changing micro-habit comes in: I get sunlight every morning as soon as my son wakes up, and I’m never looking back.
How I Added This Micro Habit to My Life
This routine isn’t necessarily groundbreaking:
- My son wakes up and needs me immediately.
- I wake up and am usually groggy from a night of interrupted sleep.
- I go to his room, take him out of his sleep sack, pick him up, and walk over to our nearest window.
- I gaze outside and let my eyes adjust to the morning light. He does the same.
- I get us both in some comfy clothes that are reasonable for a quick walk.
- I put him in his baby carrier and take a stroll around the block.
It isn’t long by any means—after all, my time is crunched. I need to get myself ready, feed and dress him, and then head to work. But within about 10 minutes, we have bonded all while getting fresh air and a bit of sunshine.
On the days when life gets in the way? We just gaze out the window together, and that works just fine.
How Getting Sunlight First Thing in the Morning Has Changed My Life
I first began this habit when my son was 4 months old. I was back at work from maternity leave, fighting bleary eyes for hours after waking up. Plus, I was missing our time spent together in the mornings.
In the two months since I’ve followed this habit religiously:
- I have noticed that I feel instantly awake and refreshed.
- I also notice a general sense of positivity and well-being, whereas before I implemented this habit, I could let that groggy feeling turn into grumpiness that lasted all morning.
- My overall sleep hygiene has also slightly improved. I didn’t struggle to fall asleep to begin with. I want to attribute this to the fact that having a baby is so exhausting; I’m eager to sleep any chance I can get. Now, when I do get sleep, it feels a bit more restful.
Research suggests this sunny morning routine has something to do with it. A 2023 article published in the Journal of Sleep Research found that exposure to bright light first thing in the morning resulted in better sleep at night and boosted alertness throughout the day.
What the Experts Say About Morning Light
There’s plenty of science to support all of these great insights. I chatted with licensed health psychologist Neesha Patel, PhD, to learn more about why this small act has had big results in my life. She explained that bright light first thing in the morning can boost mental clarity.
“Bright light first thing has been linked to sharper cognitive function throughout the day,” she says. She also notes that it can boost energy, sharing that “morning light supports healthy cortisol levels, enhancing focus and alertness.”
Bright light first thing has been linked to sharper cognitive function throughout the day.
Licensed psychotherapist and founder of HumanMend, Lindsie Meek, also notes how the ritual alone can create calm and connection. “This practice can be very grounding,” she begins. “It can also help those suffering from depression to receive an uptick in serotonin, which helps lift mood,” she continues.
Licensed marriage and family therapist and vice president of clinical services at Your Behavioral Health, Lindsey Rae Ackerman, explains the exact science of how this whole light exposure thing works.
She explains that morning light is absorbed through specialized light-sensitive cells in the eyes that bypass normal vision processing. “Instead, they send signals directly to what’s essentially the brain’s master clock to reset our entire sleep-wake system,” she continues.
This simple habit I turned to in the depths of postpartum exhaustion turned out to be one of the smartest life hacks I’ve ever done.
How You Can Make This Routine Yours
Choose a non-negotiable morning routine and add some sunlight gazing to it:
- My husband follows this routine by looking out a bright, sunny window while brushing his teeth every morning.
- If you need coffee before you can even speak to anyone, don’t allow yourself to pour a cup until you gaze at the sunlight.
- Take over the morning dog-walking duties.
- Enjoy all the benefits heading your way.
Disclaimer
What works for me, and more specifically, what is available to me, may not be the same for you. I live in sunny Southern California. There is no shortage of bright light in the morning. If you live somewhere with long winters and short days during some parts of the year, you’ll need to get creative.
Consider looking into light therapy lamps. A light therapy lamp mimics natural sunlight, therefore offering similar benefits. While it is most often used in the treatment of seasonal affective disorder, you can expect to have a similar experience as you would from exposing yourself to natural sunlight.
You might also have a complex set of circumstances in the morning, or struggle with holding down a morning routine. Try habit stacking, which involves adding a new, healthy habit to one you already do daily. It is proven to result in daily actions with major payoffs.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
He M, Ru T, Li S, Li Y, Zhou G. Shine light on sleep: morning bright light improves nocturnal sleep and next morning alertness among college students. J Sleep Res. 2023;32(2):e13724. doi:10.1111/jsr.13724
Campbell PD, Miller AM, Woesner ME. Bright light therapy: seasonal affective disorder and beyond. The Einstein journal of biology and medicine : EJBM. 2017;32:E13.
Buabang EK, Donegan KR, Rafei P, Gillan CM. Leveraging cognitive neuroscience for making and breaking real-world habits. Trends in Cognitive Sciences. 2025;29(1):41-59. doi:10.1016/j.tics.2024.10.006
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