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Morning Sunlight
Bright light exposure early in the day to anchor your circadian rhythm.
10-20 minutes per session.
Daily.
About this practice
Getting bright natural light within the first hour or two of waking is one of the strongest cues your body uses to set its circadian clock — the internal timing system that governs when you feel alert versus sleepy. Consistent morning light exposure improves both daytime energy and nighttime sleep onset.
How to do it
- Go outside (or sit by a bright window) within 30-60 minutes of waking, ideally without sunglasses.
- Aim for 10-20 minutes of exposure — longer on overcast days since cloud cover reduces light intensity.
- Combine it with another habit (coffee, a short walk) to make it easier to stick to.
- Skip direct staring at the sun — the point is ambient brightness in your environment, not direct viewing.
- Try to do this at a consistent time each day to reinforce the circadian cue.
Conditions it may help with
Track your practice
Log the days you actually do this practice to build a streak — your log stays on this device and shows up on your account page alongside every other practice you're tracking.