The Morning Light Habit Sleep Experts Swear By
Your body clock would like a brighter breakfast.
Morning light can significantly impact your daily schedule and overall sleep quality, according to sleep experts. Mariana Figueiro, director of the Light and Health Research Center at the Icahn School of Medicine at Mount Sinai, asserts that morning light is crucial and even more important than coffee. Exposure to sunlight in the early hours can help regulate your body clock, making it easier to feel awake during the day and sleepy at night.
A study of over 400,000 adults revealed that those who spent more time outdoors during the day reported fewer insomnia symptoms, less tiredness, and greater ease in waking up. However, the advice to get more morning light isn't always clear-cut, leaving many unsure about how to implement it effectively.
To maximize the benefits of morning light, experts recommend positioning yourself near a window, ideally directly beside it, where you'll be exposed to approximately 1,000 lux of light—far more than the 30-40 lux found in most bedrooms or 500 lux in a brightly lit kitchen. Outdoor light exposure is also orders of magnitude greater, with typical morning light levels ranging from 5,000 to 10,000 lux.
The immediate effects of morning light include increased alertness due to its stimulating impact on the brain. Over time, light exposure helps regulate the suprachiasmatic nucleus, the body's central circadian clock. This clock helps synchronize your body's various functions, such as waking up, eating, exercising, and winding down, leading to improved overall efficiency.
To get the right dose of morning light, experts suggest getting it within an hour of waking up. Going outside is best, but if that's not possible, sitting near a window and facing it is the next best option. Aim for at least 30 minutes of morning light, ideally an hour. Wearing sunscreen won't diminish the circadian effect, as the light exposure primarily occurs in the retina.
If natural morning light is limited, such as in a windowless office or a dark bedroom, consider using brighter bulbs with at least 3,000 lumens. Position the lamp within arm's length and ensure the shade is translucent to maximize light penetration. Consistency is key, so try to expose yourself to morning light at roughly the same time every day. Give the habit some time to work—adjustments in your body clock may take a few weeks to become noticeable.
Written by urgent.news from Time's reporting — not their text. Machine-written — it may contain errors, so check the original before relying on it.
