Are you one of those whose mood, productivity, and motivation are affected by the weather? Morning light is not only pleasant to look at but literally programs our brain and body for the entire day. You may have already noticed that days when you expose your face to the sun’s rays right after waking up start off better. And don’t worry, it’s not just a placebo effect. Science confirms that morning light has a profound impact on our energy, mood, and even sleep. Let’s take a look at why it’s so important and how to use it to your advantage.
Light as a natural alarm clock
Our body operates according to the circadian rhythm, also known as our internal biological clock, which regulates sleep, wakefulness, and energy levels throughout the day. And guess what its biggest trigger is? It’s light.
Morning sunlight signals to the body that it’s time to stop producing melatonin, the sleep hormone, and instead activate wakefulness hormones like cortisol. This helps to energize our brain for the entire day.
Tip: After waking up, stand by a window for a few minutes or, even better, step outside and let the sunlight wake up your brain.
Better mood?
Sunlight can be seen as a kind of natural antidepressant. Exposure to daylight helps increase serotonin levels, also known as the happiness hormone, which influences our mood, focus, and overall mental well-being.
We all know that winter period when we wake up in darkness and return home in darkness. That’s why in winter months, when mornings are dark and the sun appears less frequently, we often feel more tired and experience low moods. Most people don’t mind winter itself, but rather the depressing darkness. There is even a condition called Seasonal Affective Disorder (SAD), which is linked to a lack of natural light.
Sunlight – the key to better sleep
Paradoxically, the more light we get in the morning, the easier it will be to fall asleep at night. Why? Morning light resets our biological clock and helps the body better distinguish between day and night. This means that more melatonin will be produced in the evening, making it easier to fall asleep and ensuring deeper, higher-quality sleep.
Tip: Get as much light as possible in the morning, and in the evening, reduce blue light from screens – this will help maintain a good sleep schedule. If avoiding blue light is difficult, consider using blue-light-blocking glasses.
More energy and productivity
When we get a dose of natural light right after waking up, our body responds by increasing cortisol levels and other hormones that keep us alert and focused. As a result, we feel more energetic and can work or study more efficiently.
How to create a morning light ritual?
After waking up: Open a window or step onto the balcony and let the morning rays shine on you.
Breakfast by the window: If you don’t have time for a walk, try having breakfast where natural light hits you.
Morning walk: Ideally, spend at least 10 to 15 minutes outside. If you jog or exercise outdoors, that’s a great bonus!
Light at work: If you spend the entire day indoors, try to sit near a window and occasionally step outside for some daylight.
Light as a simple biohack
Morning light is one of the simplest and most effective ways to improve your day, and it’s completely free. It helps us wake up, feel better, and fall asleep more easily at night. So why not use it to your advantage?
Start tomorrow instead of reaching for your phone right after waking up, look outside first and let the light jumpstart your day! You and your body will thank you for it. 
