How Morning Sunlight Can Boost Your Energy and Sleep Quality

Are you someone who reaches for their phone first thing in the morning? If so, you may be missing out on an opportunity to boost your energy levels and improve your sleep quality. In this article, we’ll explore how one simple morning activity – getting outside and viewing sunlight – can have a positive impact on your overall health and wellbeing.

The Benefits of Morning Sunlight

Did you know that viewing sunlight early in the day is the most powerful stimulus for wakefulness throughout the day and has a positive impact on your ability to fall and stay asleep at night? Research has shown that light exposure early in the morning can improve mood, alertness, and cognitive performance, while also regulating the body’s circadian rhythm and sleep-wake cycle.

How to Get the Most Out of Morning Sunlight

To reap the benefits of morning sunlight, it’s important to get outside within the first hour of waking up. Ideally, you should aim to get outside within the first 5-15 minutes of waking. If you wake up before the sun rises, turning on bright artificial lights can help to wake you up. However, once the sun has risen, it’s best to get outside and view natural sunlight.

Tips for Safe Sunlight Viewing

While sunlight can be beneficial, it’s important to practice safe sunlight viewing to protect your eyes. Never look directly at the sun, especially if it’s bright and high in the sky. Instead, look towards the sun or use protective eyewear if necessary. It’s also important to avoid looking at bright lights, whether natural or artificial, that are painful to the eyes.

How Morning Sunlight Can Improve Sleep Quality

One of the key benefits of morning sunlight is its impact on sleep quality. Exposure to natural sunlight early in the day can help to regulate your circadian rhythm, which in turn can improve your ability to fall asleep at night and wake up feeling refreshed in the morning. If you struggle with sleep issues, incorporating morning sunlight into your routine may be a simple yet effective solution.


In conclusion, getting outside and viewing sunlight early in the day is a simple yet powerful tool for improving energy levels and sleep quality. By taking advantage of this natural stimulus, you can regulate your body’s circadian rhythm, improve mood and cognitive function, and optimize your sleep-wake cycle. So the next time you wake up, resist the urge to reach for your phone and step outside instead. Your body will thank you for it.