Did you know that getting sunlight first thing in the morning not only supports your mental health but also offers noticeable physical benefits?
This is a simple yet powerful habit: Get at least 5 minutes of sunlight within 30 minutes of waking up. By going outside or simply opening your blinds first thing in the morning, you can naturally boost your mood and energy levels, suppress melatonin, increase serotonin, and unlock better sleep.
Why it matters: Take it from Dr. Andrew Huberman – viewing morning sunlight is one of his top five recommended habits to support mental health, physical health, and performance. Viewing sunlight within the first 30 minutes of waking (even on cloudy days) helps to:
- Increase early-day cortisol release (which prepares the body for sleep later that night)
- Positively influence your immune system, metabolism, and ability to focus during the day
- Regulate your “circadian clock”, in addition to other biological processes like hunger and body temperature
- Stimulate the production of serotonin and dopamine, naturally elevating your mood and motivation levels for the day ahead
How to implement it:
- On sunny mornings, aim to get 5-10 minutes of natural light exposure (even better, get outside and habit stack with a walk or journaling on the porch)
- On overcast days, aim for 15-20 minutes of natural light exposure
- If the sun isn’t yet out when you wake up, turn on as many bright indoor artificial lights as possible.
Your challenge: Commit to at least 5 minutes of sunlight within 30 minutes of waking up for the next week. We’re willing to bet you’ll notice a difference in your energy and focus almost immediately!
