Morning Sunlight: My Secret to Better Sleep and a Healthier Life

Backed By Science

Are you feeling tired and sluggish, struggling to fall asleep at night or finding it hard to manage stress levels? Well, you might want to try viewing early morning sunlight! According to Professor Andrew Huberman, a neuroscientist and professor of neurobiology at Stanford University, exposure to early morning sunlight can have a range of benefits for your physical and mental health. 

Here are some of the benefits of viewing early morning sunlight:

Good Morning Sunshine!

Improves quality of sleep:

Exposure to early morning sunlight helps regulate the body’s circadian rhythm, which is responsible for controlling our sleep-wake cycle. Exposure to natural light suppresses the production of the sleep-inducing hormone melatonin, helping us feel more alert and awake during the day, while increasing the production of the wakefulness hormone cortisol early in the day. This can promote restful sleep at night, leading to better sleep quality.

Improves your mood:

Exposure to natural sunlight triggers the release of serotonin, a neurotransmitter that regulates mood and promotes feelings of happiness and well-being. Adequate levels of serotonin can help reduce anxiety and stress, which are common factors that negatively impact mood.


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Reduces stress:

Exposure to early morning sunlight has been shown to reduce stress levels by promoting feelings of calmness and relaxation. This can help lower cortisol levels (later in the day) which is the hormone responsible for stress.

Boosts immune function:

Exposure to early morning sunlight can help boost the immune system in several ways, including increasing the production of white blood cells, regulating the immune response, and reducing inflammation. It can also improve sleep quality, which is essential for maintaining a healthy immune system.

Can it Help Weight Loss?

Research has found that the regulation of our circadian rhythms through morning sunlight exposure may improve our metabolism and aid in weight loss. The production of vitamin D from sun exposure has also been linked to weight loss and a lower risk of obesity. However, it’s important to note that sunlight exposure alone is not a magic solution for weight loss and should be combined with a healthy diet and regular exercise.

To read more about Prof. Huberman’s astonishing findings, click here.

How to do it:

On a sunny morning, get outside for 5-10 minutes. You can do more if you have time, and feel free to use the time outside to exercise, walk, eat a light breakfast, or journal in the sunlight. You can wear your contact lenses, or reading glasses, but not sunglasses. Even on overcast days, there is still enough sunlight to trigger positive effects, but you’ll need to increase the time outside to at least 15-20 minutes. If it’s dark when you wake up or if the weather prevents you from going outside, flip on as many bright indoor artificial lights as possible, then get outside as soon as the sun is out.

Be Careful

It’s important to note that Professor Andrew Huberman does not recommend looking directly at the sun at any time, including early in the morning. Doing so can cause serious eye damage, including solar retinopathy, which can lead to permanent vision loss.

Final Verdict

I’ve found it to be the perfect way for me to start my days. Exposure to early morning sunlight can have several benefits for your physical and mental health. It’s a simple and easy way to improve sleep quality, boost mood, reduce stress, and strengthen the immune system. So, get outside and soak up some rays (safely)!


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