Get morning light

Get morning light

GET MORNING LIGHT

TLDR: GETTING MORNING LIGHT HELPS REGULATE YOUR BODY CLOCK, IMPROVE SLEEP QUALITY, BOOST ALERTNESS, AND REDUCE FATIGUE FOR BETTER MOOD AND LASTING ENERGY.

WHY SHOULD YOU GET MORNING LIGHT?

Ironically, in today's fast-paced world, slowing down in the morning can actually help you move faster throughout the remainder of the day. Morning light plays a critical role in regulating the body's internal clock, improving sleep quality, and supporting sustained energy levels. Limited exposure to natural morning light, a common consequence of indoor-oriented lifestyles, has been linked to disrupted sleep patterns, reduced alertness, and mood fluctuations. Research suggests that deliberate exposure to light in the early part of the day may help counteract these effects by reinforcing circadian rhythms and enhancing overall well-being.

WHAT DOES THE SCIENCE SAY?

Here is a list of some of the key benefits associated with getting morning light: 

  • Improved sleep quality: exposure to bright or blue-enriched morning light increases sleep efficiency, reduces sleep onset latency, and advances sleep timing in both healthy individuals and those with sleep disorders such as Delayed Sleep-Wake Phase Disorder (DSWPD) and dementia. These effects are observed across various populations, including college students, office workers, shift workers, and older adults with dementia.2,3,4,5,9,10
  • Stabilization of circadian rhythm: morning light, especially blue-enriched light, helps stabilize circadian phase, reducing the negative impact of evening light exposure and supporting more consistent sleep patterns.1,3,7,9,10
  • Increased alertness and reduced sleepiness: morning bright or blue-enriched light exposure leads to acute wake-promoting effects, faster reaction times, and improved alertness throughout the day. These benefits are seen in healthy adults, shift workers, and post-stroke patients.1,2,5,6
  • Reduced fatigue: Morning blue light exposure significantly decreases daytime sleepiness and fatigue, including in clinical populations such as stroke patients.6

Conversely, it’s important to avoid light in the evening and/or night as it can result in increased morning drowsiness, suppressed energy metabolism, delayed circadian rhythm, reduced sleep quality, impaired memory, and reduced focus.7,8

ADD MORNING LIGHT TO YOUR ROUTINE 

In summary, morning light exposure, particularly bright or blue-enriched light, consistently improves sleep quality, alertness, and circadian alignment across diverse populations. Limiting evening blue light and increasing morning light can enhance energy, mood, and cognitive function, making morning light a simple yet powerful tool for promoting sleep health and daytime vitality.

SOURCES

  1. Münch, M., Nowozin, C., Regente, J., Bes, F., De Zeeuw, J., Hädel, S., Wahnschaffe, A., & Kunz, D. (2017). Blue-Enriched Morning Light as a Countermeasure to Light at the Wrong Time: Effects on Cognition, Sleepiness, Sleep, and Circadian Phase. Neuropsychobiology, 74, 207 - 218. https://doi.org/10.1159/000477093
  2. He, M., Ru, T., Li, S., Li, Y., & Zhou, G. (2022). Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students. Journal of Sleep Research, 32. https://doi.org/10.1111/jsr.13724
  3. Figueiro, M., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C., Gonzales, K., Plitnick, B., & Rea, M. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep Health, 3, 204–215. https://doi.org/10.1016/j.sleh.2017.03.005
  4. Richardson, C., Cain, N., Bartel, K., Micic, G., Maddock, B., & Gradisar, M. (2018). A randomised controlled trial of bright light therapy and morning activity for adolescents and young adults with Delayed Sleep-Wake Phase Disorder.. Sleep medicine, 45, 114-123. https://doi.org/10.1016/j.sleep.2018.02.001
  5. Van De Putte, E., Kindt, S., Bracke, P., Stevens, M., Vansteenkiste, M., Vandevivere, L., & Ryckaert, W. (2021). The influence of integrative lighting on sleep and cognitive functioning of shift workers during the morning shift in an assembly plant.. Applied ergonomics, 99, 103618. https://doi.org/10.1016/j.apergo.2021.103618
  6. Honn, K., Crooks, E., O'Brien, K., Sprint, G., Weeks, D., & Carter, G. (2024). 1003 Daily Morning Blue Light Exposure for Alertness and Sleep Following Stroke. SLEEP. https://doi.org/10.1093/sleep/zsae067.01003
  7. Siraji, M., Spitschan, M., Kalavally, V., & Haque, S. (2023). Light exposure behaviors predict mood, memory and sleep quality. Scientific Reports, 13. https://doi.org/10.1038/s41598-023-39636-y
  8. Kayaba, M., Iwayama, K., Ogata, H., Seya, Y., Kiyono, K., Satoh, M., & Tokuyama, K. (2014). The effect of nocturnal blue light exposure from light-emitting diodes on wakefulness and energy metabolism the following morning. Environmental Health and Preventive Medicine, 19, 354-361. https://doi.org/10.1007/s12199-014-0402-x
  9. Rosenthal, N., Joseph-Vanderpool, J., Levendosky, A., Johnston, S., Allen, R., Kelly, K., Souêtre, E., Schultz, P., & Starz, K. (1990). Phase-shifting effects of bright morning light as treatment for delayed sleep phase syndrome.. Sleep, 13 4, 354-61 . https://doi.org/10.1093/SLEEP/13.4.354
  10. Liu, C., Liou, Y., & Jou, J. (2021). Ambient bright lighting in the morning improves sleep disturbances of older adults with dementia.. Sleep medicine, 89, 1-9. https://doi.org/10.1016/j.sleep.2021.10.011