Many of us have busy mornings. Between juggling work, family, and personal tasks, it can feel overwhelming to add even more to our to-do list. Health experts and productivity gurus offer a variety of suggestions for a productive morning routine…exercise, journaling, meditation, or even reading. But amidst all this advice, there’s one simple practice that stands out for its benefits: exposure to morning sunlight.
Though many of us don’t prioritize it, neuroscience tells us that starting your day with sunlight is one of the best things you can do for your body and mind. And it doesn’t require special equipment, a gym membership, or even a lot of time. Let’s dive into the science behind it and why it’s so effective.
How Sunlight Affects Our Brain and Body: A Path to Self-Regulation
The science behind the importance of sunlight in the morning connects to key principles of self-regulation, a core concept of the Alert Program®. This program helps individuals understand how external factors—like light—affect our internal states and guides them in making adjustments to improve focus, balance, and performance. Just as the Alert Program® teaches the importance of recognizing and managing triggers, exposure to sunlight offers an easy, science-backed way to activate and regulate our body’s natural systems, setting the tone for the rest of the day.
Sunlight exposure is a powerful tool for regulating circadian rhythms, which govern our sleep-wake cycle. The body’s alignment with natural light helps signal to the brain that it’s time to wake up and become alert. This is crucial for not only managing energy levels but also supporting mental clarity and focus throughout the day. The Alert Program® encourages individuals to identify cues, like natural light, as tools for improving self-regulation. When we support our internal rhythms by syncing with the environment, we make it easier to maintain focus and calm, especially when facing stress.
Stanford neuroscientist Dr. Andrew Huberman underscores the importance of sunlight exposure in his research. He notes that sunlight exposure—especially early in the day—helps regulate the release of cortisol (our stress hormone) and serotonin (which impacts mood and focus), while also promoting the production of melatonin, the hormone that governs sleep. Huberman (2021) emphasizes that getting sunlight within the first 30 minutes of waking can significantly improve both sleep quality and focus, enhancing overall performance throughout the day. This approach to focus and well-being aligns directly with the techniques taught in the Alert Program® (Huberman, 2021).
Lamps and Light Therapy as a Substitute for Natural Sunlight
While natural sunlight offers numerous benefits, it’s not always accessible. Many people wake up before the sun rises, live in places with limited sunlight, or work long hours indoors, making it difficult to get the exposure their bodies need. This raises an important question: can artificial light—such as light therapy lamps—mimic the effects of natural sunlight?
The answer is yes, but with some qualifications. Light therapy, often involving bright light boxes that simulate natural sunlight, has been shown to be an effective tool for improving mood, regulating sleep cycles, and supporting overall well-being, especially for those who experience conditions like seasonal affective disorder (SAD) or insomnia. These lamps are designed to emit full-spectrum light, similar to what you would experience outdoors, and can help reset your circadian rhythms when real sunlight isn’t an option (Lam, 2015).
For the Alert Program® participants, using light therapy as an alternative to sunlight can be part of a broader self-regulation strategy. By adjusting your external environment—such as incorporating bright light at specific times of the day—you are reinforcing your body’s ability to maintain focus and energy levels, regardless of the time of year or your schedule. In this way, light therapy can function as a helpful tool for creating the environmental cues necessary for successful self-regulation, something the Alert Program® emphasizes as a means of enhancing personal performance (Lam, 2015).
However, not all artificial light sources are the same. For light therapy to be effective, the lamp should provide at least 10,000 lux of brightness—much brighter than typical indoor lighting you might have at home. This level of intensity is needed to mimic the natural sunlight your body craves in the morning. Regular light bulbs, even if they’re bright, won’t provide the necessary spectrum or intensity for the same benefits (Lam, 2015).
What to Look for in a Sun Alternative
If you’re considering an alternative to natural sunlight, here’s what to look for in a light therapy lamp:
- Brightness (Lux): Look for lamps that provide at least 10,000 lux of brightness. This is significantly brighter than typical indoor lighting and is necessary to mimic the intensity of natural sunlight (Lam, 2015).
- Full-Spectrum Light: The lamp should emit full-spectrum light, which mimics natural sunlight. This type of light includes the broad spectrum of wavelengths that sunlight provides and is essential for resetting circadian rhythms (Lam, 2015).
- UV Light Considerations: While UV light is important for producing vitamin D from sunlight, it is not essential for light therapy to work. Be aware that most light therapy lamps do not emit UV light. If you’re seeking UV exposure, you’ll need to find lamps that specifically include it (Zhao et al., 2020).
- Consistency and Duration: Light therapy is most effective when used consistently. Sessions should last at least 20-30 minutes each morning for the best results in regulating sleep cycles and boosting focus.
- Size and Placement: The lamp should be placed at an appropriate distance from your face (typically about 16-24 inches) to ensure you’re getting the right amount of light intensity. Make sure the lamp fits easily into your space, especially if you’re using it daily.
- Color Temperature: Look for lamps that emit a color temperature similar to daylight, typically around 5,000 to 6,500 Kelvin. This cool, white light is ideal for mimicking the effect of natural daylight on the body and brain (Lam, 2015).
- Portability and Flexibility: Consider the portability of the lamp. Some models are designed to be compact and portable, allowing you to move them from room to room or even take them to work, which is helpful for consistent use.
The Power of Sunlight and the Neuroscience Behind It
The research supporting sunlight’s impact on self-regulation extends beyond just Huberman’s work. Studies have shown that exposure to natural light in the morning helps improve sleep quality and alertness. In one study, researchers found that employees who were exposed to natural light during the day had better quality sleep at night and reported improved mood and higher energy levels (Cheung et al., 2019).
Moreover, sunlight exposure has been linked to increased serotonin levels, which not only improve mood but also increase focus and productivity. This research aligns with the Alert Program®’s emphasis on regulating internal states to enhance focus, well-being, and overall performance. When we maintain our circadian rhythms through consistent light exposure, we improve our ability to focus, make decisions, and maintain calm, even during stressful moments (Cheung et al., 2019).
Additionally, sunlight plays a role in the regulation of the hypothalamus, which is responsible for regulating hormones related to stress, hunger, and sleep. By providing your body with adequate light exposure in the morning, you help support the natural release of endorphins, the body’s natural mood enhancers, and help reduce the physiological stress response (Zhao et al., 2020). These effects are crucial for maintaining emotional balance throughout the day, especially in work or high-pressure environments.
Why You Should Prioritize Morning Sunlight
So why should you prioritize sunlight first thing in the morning? The answer is simple: it’s a way to set your body’s internal rhythms for the day ahead. Sunlight synchronizes your circadian rhythms, boosts serotonin levels, and helps regulate your sleep cycle. This makes it easier to stay focused, energized, and balanced throughout your day.
By integrating sunlight exposure into your routine, you are providing your body with the tools it needs to maintain a healthy, regulated state. And when we combine this external regulation with the self-awareness techniques taught in the Alert Program®, we can unlock a deeper level of focus, mental resilience, and well-being.
Starting your day with sunlight isn’t just a wellness trend…it’s a simple, science-backed practice that can improve your focus, mood, and even your sleep. Whether you’re a busy professional or someone managing a complex personal life, this small change can make a significant impact on your mental and physical health. Try incorporating morning sunlight into your routine for a week and experience the difference it makes in how you feel and perform.
References:
- Huberman, A. (2021). The importance of sunlight exposure in the morning. Huberman Lab Podcast.
- Cheung, I. W. Y., et al. (2019). Effects of natural light exposure on sleep quality and mood in employees. Journal of Environmental Psychology, 63, 102-113.
- Zhao, Y., et al. (2020). The impact of natural light on hypothalamus regulation and stress response. Journal of Neuroscience Research, 48(3), 215-222.
- Lam, R. W. (2015). Light therapy for seasonal affective disorder: A review of the evidence. Canadian Journal of Psychiatry, 60(11), 543-550.