The Benefits of Morning Sunlight and How It Transformed My Sleep
According to a recent CNET survey, US adults are willing to spend around $1,000 a year ($78 monthly) to improve their sleep quality. More than half of those adults, around 56%, have some kind of coping method to deal with their sleep-related challenges. And one in four (22%) use some kind of sleep tech to help them get a good night's rest. While a new mattress and bedding can certainly help, there are other ways to help you get better sleep that won't be too expensive.
Personally, I've never had trouble falling asleep; staying asleep is my issue. I often wake up at ungodly hours to racing thoughts about everything I have to get done and everything I'd failed to accomplish the day before. I'd done all the "right" things to manage anxiety, like reducing my coffee intake, intentional breathing, meditation and eating balanced meals. Although I saw small improvements, the results weren't long-lasting. That's when I spoke to Andrea Micheo, a certified holistic health coach from the Institute for Integrative Nutrition, to find natural remedies for anxiety.
Nasha Addarich Martínez/CNET
Read more: Best Mattress for 2025
How morning sunlight affects your circadian rhythm
A good night's sleep is essential for our health. One often overlooked factor in achieving quality sleep is exposure to sunlight in the morning. There are multiple benefits of getting sunlight first thing in the morning, such as boosting your mood and improving your quality of sleep. How? Great question. Let's get into it.
We can't talk about morning sunlight and improved sleep hygiene without first addressing our circadian rhythm. This is the body's 24-hour sleep-wake cycle. It naturally responds to light and darkness, and it dictates when we get hungry, sleepy and ready to wake up. Think of it as an internal clock.
According to Johns Hopkins, the SCN (or suprachiasmatic nucleus) is the area of your brain that controls your sleep-wake cycle. In the morning, your eyes sense the sunlight, and then the SCN triggers the release of cortisol to help wake up your body. Getting sunlight in the morning helps regulate your circadian rhythm as the light signals to your body and brain that it's time to start the day. When it gets dark at night, the SCN triggers the release of melatonin, which makes you sleepy.
"About a year ago, I started getting sunlight first thing in the morning and at sunset as a means to regulate my circadian rhythm. Since then, I've ditched the melatonin and have been getting more quality sleep," said Micheo.
nambitomo/Getty Images
Our internal clock is most sensitive to light during three specific times of the day:
During the first hour after waking up : In the morning, as you get exposed to sunlight, your body starts to suppress its melatonin production (sleepy hormone).
: In the morning, as you get exposed to sunlight, your body starts to suppress its melatonin production (sleepy hormone). Approximately two hours before your bedtime : As it starts to get dark outside, your brain receives the signal that it's time to wind down and go to bed.
: As it starts to get dark outside, your brain receives the signal that it's time to wind down and go to bed. During the night: The darkness continues to signal to the brain to keep us asleep.
You can leverage these three stages of light to synchronize your circadian rhythm. Studies show that exposure to daylight not only improves sleep quality but can also help you fall asleep earlier. "I always recommend this time-efficient and cost-effective behavioral tool to all my clients and continue getting positive results and feedback," added Micheo.
Read more: Circadian Rhythm: Here's How to Reset and Get Better Sleep
Nasha Addarich Martínez/CNET
My sleep quality before and after getting morning sunlight
I'm a decent sleeper: I prioritize sleep and usually get enough quality rest to wake up feeling refreshed the next day. When looking at the data from my Oura ring (a cool health and fitness tracker), my average sleep score is around 80, which Oura labels as "good." Here's my sleep data from the night before I incorporated getting sunlight into my morning routine.
As you can see, I got almost 8 hours of sleep, but I had more wakeups than usual (restfulness). It took me 28 minutes to get to sleep (10 to 20 minutes is normal for most adults), and I didn't spend an ideal amount of time in deep sleep.
The only thing I switched up in my morning routine was going for a 30-minute walk outside briefly after waking up. I didn't wear sunglasses or a hat to expose my eyes to the sun's first morning rays, but I did protect my skin with sunscreen. If you go outside later in the day, it's best to wear a hat and sunglasses and use sunscreen.
Read more: Best Sunscreen
I didn't change anything else in my daily or night routine, and this is what I woke up to:
The first thing I noticed was that I slept a whole hour more and that I experienced fewer wakeups during the night. I also spent more time in deep sleep, and it only took me 9 minutes to fall asleep.
Nasha Addarich Martínez/CNET
Did I feel any different? Besides feeling a little more energized, I didn't experience a huge shift. I am surprised that I noticed such a difference in my sleep quality in just one day of exposing myself to the morning sun. The initial results are pretty promising, and I plan to get sunlight most mornings to see if I see significant improvement in the long run.
Guide to sunlight therapy in the morning
There isn't a single right way to get sunlight in the morning; these general guidelines can help you maximize your time in the sun:
Go outside within the first hour of waking up: Since your body is most sensitive to light right around when you wake up, it's a good idea to soak up some sunshine first thing in the morning.
Since your body is most sensitive to light right around when you wake up, it's a good idea to soak up some sunshine first thing in the morning. Aim to spend at least 30 mins in the sun: According to Harvard Medical School, 30 minutes is the optimal time to spend in light.
According to Harvard Medical School, 30 minutes is the optimal time to spend in light. Be sure to wear sunscreen: While the sun's UV radiation is less harmful in the morning than during the day, it's still a good idea to protect yourself with sunscreen.
While the sun's UV radiation is less harmful in the morning than during the day, it's still a good idea to protect yourself with sunscreen. Talk to your doctor: Before trying out light therapy with the morning sun, be sure you talk to your healthcare provider to ensure it's safe for you.
Tips to get more sunlight in the morning
Now that we've discussed how morning sunlight can affect sleep quality, let's explore ways to get more sunlight.
PeopleImages/Getty Images
Rise with the sun: Waking up around sunrise can be a game-changer for your sleep. Aim to wake up early and catch the first rays of sunlight to help regulate your circadian rhythm.
Waking up around sunrise can be a game-changer for your sleep. Aim to wake up early and catch the first rays of sunlight to help regulate your circadian rhythm. Open your curtains and blinds: One easy way of maximizing natural light in your home is to open your blinds and curtains. This allows the sunlight to provide a natural wake-up signal for your body.
One easy way of maximizing natural light in your home is to open your blinds and curtains. This allows the sunlight to provide a natural wake-up signal for your body. Do outdoor activities in the morning: Whether it's going for a brisk walk or just stretching on your patio, exposure to natural light and physical activity can help you wake up naturally.
Whether it's going for a brisk walk or just stretching on your patio, exposure to natural light and physical activity can help you wake up naturally. Eat breakfast by a window: If your mornings are limited and you can't find 15 extra minutes to get sunlight, try having your breakfast or coffee near a window.
If your mornings are limited and you can't find 15 extra minutes to get sunlight, try having your breakfast or coffee near a window. Invest in a light therapy lamp: If you have limited access to natural sunlight or live in a region with overcast weather, consider a light therapy device that mimics the spectrum of natural light.
Morning sunlight FAQs
What is the best time to get sunlight for your body?
If you're looking to reset your internal clock, the best time to get sunlight is 30 minutes to an hour after you wake up. This should generally be around the same time since a consistent sleep schedule gives the best results. Studies have found that anywhere between 10 a.m. to 1 p.m. is a great time to get sunlight to obtain vitamin D.
How long should you get morning sunlight?
You should aim to get anywhere from 5 to 20 minutes of sunlight in the morning. You can start with 5 minutes on a very sunny day and work your way to 10. On cloudy days, you may need closer to 20 minutes. It is up to you and how your body feels.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
an hour ago
- Yahoo
Kraft Heinz Food company recalls over 360,000 pounds of fully cooked turkey bacon
( — The U.S. Department of Agriculture's Food and Safety and Inspection Services announced that Kraft Heinz Foods Company recalled almost 367,812 pounds of fully cooked turkey bacon products that may have been adulterated with Listeria monocytogenes. The turkey bacon was produced from April 24 through June 11, and the following labels were recalled. According to FSIS, the products subject to recall bear the USDA mark of inspection on the front of the label. The items photographed above were sold at retail locations nationwide, and some were sent to the British Virgin Islands and Hong Kong. Public House Downtown announce closure after 13 years of service FSIS said that officials found the program after laboratory testing at the establishments showed that the product could have been contaminated with LM. At this time, there have been no confirmed reports of customers having reactions due to the consumption of the products. 'Consumption of food contaminated with Lm can cause listeriosis, a serious infection that primarily affects older adults, persons with weakened immune systems, and pregnant women and their newborns. Less commonly, persons outside these risk groups are affected,' FSIS said. Listeriosis can cause fever, muscle aches, headache, stiff neck, confusion, loss of balance, and convulsions that sometimes could be preceded by diarrhea or other gastrointestinal symptoms, FSIS stated. FSIS said, 'Consumers who have purchased these products are urged not to consume them. These products should be thrown away or returned to the place of purchase.' Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Yahoo
2 hours ago
- Yahoo
Why Your Nervous System Might Be at War With Modern Life
A viral TikTok video is striking a deep chord with viewers who say it perfectly explains why they're exhausted, anxious, and burned out. The message? It's not just you—your nervous system may be in survival mode all the time. Brittany Piper, a 36-year-old Somatic Experiencing® practitioner and author of Body-First Healing, posted a video in March that's now racked up nearly half a million views. In it, she argues that our modern lives are fundamentally out of sync with what the human body—and especially the nervous system—was built to handle. 'It is my personal and professional belief that the drastic rise we are seeing in chronic physical and mental illness can be attributed to this one thing,' Piper says. 'We have created a world that our nervous system no longer wants to live in.' Piper compares the nervous system to a security alarm, constantly scanning for danger. In our fast-paced, hyper-connected world, it's often triggered, not just by traumatic events, but by everyday stressors like digital overload, political division, economic uncertainty, and social disconnection. The result? Our bodies stay locked in survival states like fight, flight, freeze, or shutdown, flooding us with cortisol and adrenaline. She told Newsweek that this ongoing activation can lead to anxiety, fatigue, pain, and other chronic issues. 'Many of the symptoms we face today at alarming rates,' she said, 'are not random symptoms, but the body's intelligent responses to overwhelm.' Piper's video has struck a nerve with thousands of viewers who say they've been desperate for answers, and her explanation finally makes sense of what they've been feeling. Her advice? Healing doesn't mean pushing harder. It means slowing down, grounding yourself, and building awareness of what your body is trying to tell you. Piper suggests starting with small actions: feel your feet on the ground, notice your breath, or identify something comforting in your environment. These steps, she says, can build a sense of internal safety and help regulate the nervous system. 'Healing is less about doing more,' Piper adds, 'and more about doing less, with more attunement.' As conversations around mental health, trauma, and somatic therapy gain mainstream traction, Piper's viral theory offers both validation and a practical path forward, especially for those who feel like they're stuck in overdrive. Why Your Nervous System Might Be at War With Modern Life first appeared on Men's Journal on Jul 5, 2025
Yahoo
2 hours ago
- Yahoo
Justice Department's $15 Billion Crackdown Hits 22 Houston Fraud Cases
(Texas Scorecard) – As part of the U.S. Department of Justice's crackdown on healthcare fraud, more than a dozen individuals from the Houston-area have been charged. Nationwide, 321 individuals have been charged with multiple healthcare-related crimes, including wire fraud, bribery, and other fraudulent schemes. In total, the DOJ uncovered nearly $15 billion in fraudulent claims, and the United States has seized over $245 million in cash, luxury vehicles, and other assets in connection with the takedown. Attorney General Pam Bondi commented on the operation, stating: 'This record-setting health care fraud takedown delivers justice to criminal actors who prey upon our most vulnerable citizens and steal from hardworking American taxpayers. Make no mistake – this administration will not tolerate criminals who line their pockets with taxpayer dollars while endangering the health and safety of our communities.' According to the DOJ, 22 cases were announced Monday in Houston alone. These cases involve a wide array of healthcare fraud schemes, including unlawful distribution of controlled substances—some of which ended up on the black market—along with hospice fraud, kickbacks, and Medicare/Medicaid scams involving unnecessary genetic testing, durable medical equipment, and more. Among the most notable cases are Dera Ogudo (39) and Victoria Martinez (35), both of Richmond, who are accused of running a hospice facility that billed Medicare and Medicaid for end-of-life care while deceiving patients into believing they were receiving standard palliative or in-home services. Ogudo also allegedly paid bribes and kickbacks to Dr. Carlos Munoz, who certified patients for hospice care. The total fraud scheme is estimated at $110 million, with Munoz allegedly receiving over $300,000. Keilan Peterson and Kimberly Martinez of Houston have been charged with their alleged roles in a cash-for-prescriptions scheme operating through Relief Medical Center and GroveCare clinics. According to the indictment, Peterson paid three licensed physicians to give him, Martinez, and other clinic staff access to their electronic prescribing credentials. This allowed them to issue a high volume of prescriptions for controlled substances—including hydrocodone, carisoprodol, and oxycodone—without legitimate medical need. The indictment further alleges that Peterson funneled a portion of these prescriptions to his own business, Next Level Pharmacy, where he obtained the drugs and redistributed them illegally on the black market. In total, Peterson and his associates are accused of issuing more than two million pills, most of which were dispensed without medical justification and outside accepted professional standards. Dr. David Jenson, a podiatrist based in The Woodlands, and his business partner, Nestor Rafael Romero Magallanes, were charged with 14 counts of healthcare fraud for allegedly billing Medicare for expensive bioengineered skin grafts intended for chronic wound treatment. The pair allegedly received over $45 million in reimbursements. Brandy Williams, a Houston pharmacy owner, is accused of paying kickbacks to an unnamed podiatrist in exchange for unnecessary prescription referrals. Her pharmacy reportedly received over $4 million through the scheme. Tyneza Mitchell, a licensed nurse practitioner, allegedly received $2.1 million in Medicaid reimbursements for COVID-era treatments that were never provided. Chad Harper of Pearland is accused of using shell companies to pay bribes and kickbacks to marketers who generated business for his laboratories. The indictment claims Harper was reimbursed around $73 million by Medicare. Rami Abunakira, a Richmond resident involved with a lab in Dallas, is charged with billing Medicare $33.5 million for unnecessary genetic testing. Mahmood Sami Kahn and Suhaib Ahmad Chaudry, two Houston men charged in Illinois, are accused of masterminding a fraudulent COVID-19 testing operation. The pair allegedly manipulated labs in Texas and Illinois to submit false claims through a federal reimbursement program, receiving over $293 million, which they then laundered through multiple bank accounts. Kahn is also charged with wire fraud. U.S. Attorney Nicholas J. Ganjei responded to the sweeping operation: 'Americans rely on Medicare for needed treatments and life-saving care. Those [who] bilk this fund to unlawfully enrich themselves are ultimately stealing from the taxpayer and damaging public confidence in our health system. Today's takedown is a reminder to would-be medical fraudsters that the Department of Justice is always standing guard over the public fisc.'
