Getting natural light within the first hour of waking up is a simple yet powerful habit you can start today. It offers significant health benefits—and the best part is, it’s effortless. Nicola Elliott, founder of the wellness brand NEOM, agrees: “Walking in sunlight for at least 30 minutes before 10 a.m. is key. Mornings shape the rest of the day and even influence how well you sleep at night.”

To make it a habit, she takes her morning calls while walking outside instead of sitting indoors. “This way, I get my daily dose of sunlight right away, and it helps me sleep better,” she says.

Dr. Mark Hyman, founder of the Cleveland Clinic’s Functional Medicine Center, confirms the benefits on Instagram. He calls morning sunlight one of the easiest and most affordable ways to boost health. On bright days, just 5 to 10 minutes of sun exposure is enough. On cloudy days, he recommends 10 to 20 minutes, and up to 30 minutes if it’s overcast. (Skip the sunglasses—and while outdoor light is best, even sitting by a window helps in a pinch.)

### Why Morning Sunlight Matters
Beyond just feeling good, morning sunlight plays a crucial role in health. Many of us spend most of our time indoors, which explains why vitamin D deficiency is common—and possibly why anxiety and depression rates are rising.

Natural light directly affects serotonin, a neurotransmitter that regulates mood and sleep. Low serotonin is linked to depression, and as Dr. Hyman notes, it also influences appetite, digestion, stress, and even libido. Keeping serotonin balanced is vital for overall well-being.

“Morning sunlight helps cortisol peak when you need energy and drop when it’s time to wind down,” Hyman explains. “This simple habit trains your body to stay calm, focused, and clear-headed.” In short, early light exposure keeps your internal clock—and your entire system—in sync.

### The Power of Daylight
Daylight contains infrared light, which reduces inflammation, boosts collagen, protects brain health, and even energizes our cells. Think of morning sunlight as a free, natural therapy session.

“Infrared and red light are part of sunlight’s spectrum,” says nutrition expert Beatriz Larrea. “They support melatonin production, appetite control, and stress regulation. For better metabolism, aging, sleep, and energy, we need to reconnect with natural light.”

Our circadian rhythm—the body’s internal clock—relies heavily on light. “The body runs on a central clock and smaller peripheral clocks,” Larrea explains. “These clocks trigger hormones, which control everything: weight, sleep, energy, hunger, and even sex drive.”Our bodies rely on circadian rhythms—internal clocks that regulate everything from mental sharpness to muscle function. The master clock, located in the brain, coordinates all these processes by responding to environmental cues, with light being the most important signal.

This is why we naturally wake with the sunrise and feel sleepy at night. “When the sun rises, our bodies release cortisol to energize us. As it sets, the signal shifts to melatonin production, preparing us for rest,” explains Larrea. “This pattern holds true for all hormones—their release follows the rhythm set by our exposure to light and darkness.”

Embrace the Light
Given this, it’s no surprise that starting your day with natural light can significantly boost well-being. But we can go further by improving our overall relationship with light. Simple steps include:

– Taking daily outdoor walks
– Eating dinner before 8 p.m.
– Exercising outside during daylight
– Enjoying snacks outdoors
– Reducing blue light exposure, especially after sunset

These habits help regulate serotonin and melatonin, leading to better sleep.

“It’s about balancing bright days and dark nights—just using common sense,” says Larrea. “The key to a healthy circadian rhythm is the interplay between cortisol and melatonin, which depends on proper light exposure.”