Using morning light to regulate sleep is a simple and cost-free tool that can shift everything in the right direction. A routine that starts with abundant morning light signals to the body when to regulate cortisol and melatonin production, so you can function well during the day and sleep the night away.
Morning Routine to Avoid
For years, the first thing I did in the morning was to snooze my mobile phone when the alarm went off. Then, after a few snoozes and a lot of difficulties, I would open one eye and check my phone screen for messages, emails, and various notifications. A couple of minutes later, both my eyes would be open, and I would be fully engaged in reading from my screen for the next 20 minutes or more. At the time, little did I know that this seemingly innocent morning routine was key to disturbing my sleep at night. Who would have thought?
Morning Routine to Embrace
Luckily, this has all changed now. Through my research, I discovered that when it comes to healthier sleep, the important thing is to get sunlight on your eyes upon waking. Brief exposure to red light early in the day – when the sun is still at relatively lower angles (35 to 55 degrees) and not excessively bright – triggers a neural circuit that controls the timing of both the hormones cortisol and melatonin, which affect sleep. It does not matter if you’re a night owl or a morning person, the important thing is to get some sunlight for at least 10 to 20 minutes, soon after waking up and before the sun is high in the sky above your head. Going outside for the light is better, whenever possible. Even when it is cloudy, the light energy will reset your biological clock, but you will need to stay in the light for a little longer, maybe half an hour or so. Artificial light/blue light, including the kind that emanates from phones, television sets, or computer screens, is not the same as sunlight and does not have the same effect, especially in the morning.
Morning Routine for Better Sleep
Sleep starts the moment you wake up and is the cheapest thing you can do for yourself to strengthen your immune system and enhance your mood. Follow these three steps within your morning routine to get better sleep:
1- Teach yourself to wake up at the same time each day, independent of what time you slept the previous night, and without relying on an alarm clock.
2- View sunlight for 10 to 20 minutes by going outside soon after waking up (and before engaging with any type of artificial light/screens). Avoid wearing sunglasses but do not look straight into bright light.
3- If you prefer to stay in the sun at your window, make sure to open it: you do not want to be sitting behind the glass or mosquito net because these would filter out beneficial sun rays.
“Oh, Sunlight! The most precious gold to be found on Earth.” ― Roman Payne
