Do This Every Morning: This One Simple Habit Can Change Your Life Forever!
Most of us start our day by grabbing our phones, but did you know that phone screens aren’t bright enough to properly wake you up? The best way to feel fresh in the morning and sleep better at night is to step outside and get some natural sunlight.
Why Morning Sunlight is Important
Your body has an internal clock called the circadian rhythm, which controls your sleep and wake cycle. When you get sunlight in the morning, it sends a strong signal to your brain that it’s time to wake up. This helps you stay alert, focused, and energetic during the day and makes it easier to fall asleep at night.
How to Get the Most Out of Morning Sunlight
1. Step Outside Soon After Waking Up
Try to go outside within the first 5 to 15 minutes after waking up. But if that’s not possible, aim for at least within an hour.
2. Face the Sun (But Don’t Stare at It)
If the sun is low in the sky, you can glance at it briefly.
If it’s too bright, just face its direction without looking directly.
3. Avoid Wearing Sunglasses
Sunglasses block some of the essential light needed to activate your body’s wake-up process.
Regular eyeglasses or contact lenses are fine—they don’t stop the necessary light from reaching your eyes.
4. Spend Enough Time Outside
On clear, sunny days: Stay outside for about 5 minutes.
On cloudy days: Spend 10 minutes outdoors.
On overcast or rainy days: Try to get at least 20 to 30 minutes of exposure.
5. Don’t Rely on Indoor Light
Sunlight through windows or windshields is too weak to have the same effect.
For the best results, step outside and let the light hit your eyes directly.
What If You Wake Up Before Sunrise?
If you wake up before the sun rises, turn on bright indoor lights to help wake yourself up. However, once the sun is up, step outside. Regular indoor lighting isn’t strong enough to fully activate your brain in the morning, but it can interfere with your sleep if used late at night.
The Science Behind It
This isn’t just a random wellness tip—it’s backed by real science. Research shows that morning light exposure increases cortisol, a hormone that helps you feel awake and focused. It also regulates melatonin, the hormone that helps you sleep at night.
Make It a Daily Habit
Something as simple as stepping outside for a few minutes in the morning can make a huge difference in how you feel. Try it for a few days, and you’ll notice improved energy and better sleep. A morning walk, a few deep breaths in the fresh air, or even just standing on your balcony can do wonders for your health!
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