Morning Light and Your Body Clock: A Simple Habit for Better Energy and Sleep

Foggy all morning, then wide awake at 11pm scrolling your phone? You're not alone. For many Australians, the day starts indoors, moves to a desk under office lights and ends in front of a bright screen. One of the simplest habits that may help is also one of the oldest: getting outside in daylight.

Your body runs on a daily rhythm

Your body has an internal clock that helps set when you feel alert and when you feel sleepy. Daylight is one of its strongest cues. Spend most of the day inside and those cues weaken, so your sleep and energy can drift.

What the research shows

In a UK study of more than 400,000 adults, each extra hour outdoors in daylight was linked with lower odds of low mood, fewer insomnia symptoms and finding it easier to get up (Burns et al., 2021). This shows a link rather than proof of cause, but it's encouraging.

In office workers wearing light-measuring devices, more morning light was linked with falling asleep faster and better sleep quality, especially in winter, while more light across the day was linked with lower depression scores (Figueiro et al., 2017).

Why routine matters too

Light works best alongside a regular routine. A systematic review of 41 studies linked later, irregular sleep timing with poorer health, and earlier, consistent bed and wake times with better outcomes (Chaput et al., 2020). An expert panel from the US National Sleep Foundation agreed that regular sleep timing matters for health, safety and performance (Sletten et al., 2023).

Common reasons your rhythm gets out of sync

• Long days indoors with little natural light
• Big differences between weekday and weekend wake-up times
• Bright screens and overhead lights late at night
• Commuting in the dark during the cooler months

Everyday habits to try

• Step outside soon after waking. Have your coffee on the balcony or walk to the station.
• Stay out a little longer on grey days.
• Be sun smart. Never look directly at the sun, and use sun protection when the UV index is 3 or above.
• Take a daylight break at lunch, or work near a window.
• Keep a steady wake-up time, including on weekends where you can.
• Dim the lights in the evening and put screens away in the hour before bed.
• Go to bed when you first feel sleepy rather than pushing through.

What popular health podcasters say

Neuroscientist Andrew Huberman suggests getting outside for sunlight within 30–60 minutes of waking (around 10 minutes on a clear day and longer when it's overcast), waking at the same time each day and avoiding bright overhead lights late at night (Huberman, 2021). These tips line up with research linking morning light and regular sleep timing to better sleep (Figueiro et al., 2017; Chaput et al., 2020). Podcasts can be a great source of ideas, but they're no substitute for advice tailored to you.

When to see a professional

Ongoing tiredness can have many causes. See your GP or a qualified health professional if you:

• feel exhausted most days for more than a few weeks
• snore loudly, or someone notices you stop breathing or gasp during sleep
• feel persistently low, flat or anxious
• nod off while driving or at work
• notice unexplained weight changes or breathlessness

For chest pain or an emergency, call 000.

Frequently asked questions

How much morning light do I need?

There's no magic number. More daylight is linked with better sleep and mood (Burns et al., 2021), so a 10–20 minute morning walk is an easy start.

Does light through a window count?

Indoor light, even beside a window, is usually much dimmer than outdoors, so getting outside is best, but a window seat beats a dim room.

Is sleeping in on weekends bad?

An occasional sleep-in after a short week of sleep may help, but big swings in wake-up times can throw out your rhythm. Experts recommend keeping bed and wake times fairly consistent (Sletten et al., 2023).

References

Burns, A.C. et al. (2021) 'Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants', Journal of Affective Disorders, 295, pp. 347–352. doi: 10.1016/j.jad.2021.08.056. Available at: https://pubmed.ncbi.nlm.nih.gov/34488088/

Chaput, J.P. et al. (2020) 'Sleep timing, sleep consistency, and health in adults: a systematic review', Applied Physiology, Nutrition, and Metabolism, 45(10 Suppl. 2), pp. S232–S247. doi: 10.1139/apnm-2020-0032. Available at: https://pubmed.ncbi.nlm.nih.gov/33054339/

Figueiro, M.G. et al. (2017) 'The impact of daytime light exposures on sleep and mood in office workers', Sleep Health, 3(3), pp. 204–215. doi: 10.1016/j.sleh.2017.03.005. Available at: https://pubmed.ncbi.nlm.nih.gov/28526259/

Huberman, A. (2021) Toolkit for Sleep. Huberman Lab newsletter, 20 September 2021. Available at: https://www.hubermanlab.com/newsletter/toolkit-for-sleep

Sletten, T.L. et al. (2023) 'The importance of sleep regularity: a consensus statement of the National Sleep Foundation sleep timing and variability panel', Sleep Health, 9(6), pp. 801–820. doi: 10.1016/j.sleh.2023.07.016. Available at: https://pubmed.ncbi.nlm.nih.gov/37684151/

Looking for personalised support?

GL Wellness Concierge can coordinate a consultation with independent, registered healthcare practitioners who can assess your individual needs. Speak with our concierge team.

This article is general information only and is not medical advice. Always speak with a qualified health professional about your individual needs. GL Wellness Concierge is a coordination service and does not provide, supply, or grant access to any therapeutic good.