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Why Morning Sunlight is Essential

Waking up and immediately reaching for your phone is a common habit, but it doesn’t provide the light intensity needed to trigger cortisol levels and optimize alertness. The best way to start your day is by stepping outside and soaking in natural sunlight. Whether it’s a bright, clear day or a cloudy one, morning sunlight exposure is a powerful tool for enhancing wakefulness during the day and improving sleep quality at night.

How to View Sunlight Safely

When the sun is low in the sky, you can look towards it without discomfort. If the sun is higher and brighter, avoid direct staring and simply look in its general direction. Blinking is encouraged to protect your eyes. Sunglasses should be avoided during this practice as they block the wavelengths of light that trigger your body’s internal mechanisms. Eyeglasses or contact lenses are fine and can even help focus light onto your retina.

The Science Behind Sunlight Viewing

Morning sunlight exposure is grounded in physiology, with hundreds of peer-reviewed studies supporting its benefits. It stimulates wakefulness throughout the day and positively impacts your ability to fall and stay asleep at night. This makes it a foundational tool for optimizing your sleep-wake cycle.

Artificial Lights vs. Sunlight

If you wake up before sunrise, turning on artificial lights can help you stay awake. However, once the sun is up, natural sunlight is essential. Artificial lights, even bright ones, cannot replicate the intensity of sunlight needed to trigger your cortisol and wakefulness mechanisms. Conversely, exposure to artificial light at night can disrupt your circadian rhythm, so timing is crucial.

How Much Sunlight Do You Need

The amount of sunlight exposure varies depending on weather conditions and personal factors. On clear days, five minutes of sunlight is sufficient. For cloudy days, aim for 10 minutes, and on heavily overcast or rainy days, 20 to 30 minutes is recommended. Avoid viewing sunlight through windows or windshields, as this significantly reduces its effectiveness.

Final Tips

Make morning sunlight viewing a priority. Get outside within the first hour of waking, even on cloudy or overcast days. Only resort to window exposure as a last resort if weather or safety prevents you from going outdoors. This simple yet powerful practice can transform your energy levels and sleep quality.