If you’re staring at the ceiling for nights on end, you might wanna give this one a go. 

Enter: morning sunlight. Promised as the secret sauce to a killer sleep routine, I just had to sack off the other ‘methods’ and give nature a chance.

Morning light is nature’s alarm clock for our 24-hour cycles. Bright screens at night are baddddd and we know it. The real problem is, over time, this messes with our health, upping the risk for chronic diseases. AM sunlight, however, leads to better sleep quality, clearer thinking, and a better mood. 

So, I gave it a shot. After months of sunny mornings, I was tossing fewer bricks at night. Yet, winter rolled in and my new routine seemed less like a slam dunk and more like a desperate half-court heave. I had to know: was I doing this right? Time to call in the experts.

How Much Light Do You Really Need?

Mariana Figueiro, head honcho at Mount Sinai’s Light and Health Research Center, says the magic number is one to two hours of bright light, especially in the morning. She insists it’s a game-changer for sleep. And the research backs her up. Office workers bathed in two hours of morning light dozed off earlier than those with less exposure. Aim for around 90 minutes to see real benefits.

But don’t go full sun-worshipper. Beyond a couple of hours, you hit diminishing returns. Sure, frolic outside like a nomad if you want, but for optimal sleep, it’s not necessary.

When’s the Best Time to Get Your Light Fix?

Dr. Brandon Peters from Virginia Mason Medical Center has a tip: get your light right after waking up, ideally 15-20 minutes post-rise. Why? Because our bodies respond best to light around the time we hit our lowest core temperature, just before waking. This morning light hits our eyes, sends signals to our brain’s master clock, and sets us up for a night of deep, restful sleep.

What Counts as “Bright Light”?

Morning sunlight packs a punch – up to 100,000 lux compared to your 100-200 lux indoor bulbs. Even on cloudy days, the light seeping through beats anything inside. Sunglasses? Skip them in the morning to soak up the light.

If stuck indoors, park yourself by a window. On gloomy days, a light lamp can be your best friend, maintaining your light diet and keeping your circadian rhythms in check.

Making Morning Light Part of Your Routine

Blend morning light with your daily grind. You don’t have to meditate, but at least go out onto the patio or into the garden with your brew and enjoy the sunrise. Walk or bike to work, brush your teeth outside if you have to – just get that light. And it doesn’t have to be all at once; intermittent light exposure works almost as well.

What If You Miss a Day?

Consistency is key. Miss a day here and there? No sweat – our biological clocks can handle a bit of cloud cover. But string together too many dark days, and your sleep might take a hit.

Where Should You Be Looking?

Don’t literally stare at the sun, just let the light hit your face. Looking ahead on a clear day gives you about 10,000 lux, more than enough. Gazing up at the sky is too much and potentially harmful.

And the Rest of the Day?

Get some afternoon sun if you can. Morning light sets you up, but a bit of afternoon exposure keeps your circadian rhythm in sync. It’s been a game-changer for me, pairing morning sunlight with an hour in the afternoon.

Next step: get the missus and kids to understand my new “weird” ways.