The one piece of sleep advice that’s being championed by Andrew Huberman, Peter Attia and others as the most important for optimal rest is morning sunlight exposure. These experts rave about how stepping outside first thing in the morning and soaking up some natural light can do wonders for your sleep. And while they’re not wrong about its importance, should we be viewing this as the end-all and be-all of sleep optimization?
Here’s a walk through the science behind morning sunlight, including looking at what’s happening with your circadian rhythm, how paying attention to your body clock can help you perform at your absolute best, and why morning sunlight alone might not be enough to unlock your best sleep.
Why Morning Sunlight Matters
Andrew Huberman, a neuroscientist at Stanford University, says, “getting sunlight in your eyes within the first 30 minutes of waking is the single most important thing you can do to anchor your circadian rhythm.” He goes on to explain that the best course of action you can take is direct exposure to sunlight, being outside for 20 minutes on a clear day and 30 minutes on an overcast day.
When you expose your eyes to natural light in the morning, you’re giving your internal clock (your circadian rhythm) a big, friendly wake up. Your brain’s master clock (the suprachiasmatic nucleus) uses that light to regulate melatonin, the hormone that makes you feel sleepy. So during the day melatonin production is suppressed, and as the sun goes down it ramps back up, prepping your body for sleep.
This helps explain why you feel awake during the day or sleepy at night - it’s your body secreting or suppressing hormones based on signals from your internal clock. A well-tuned circadian rhythm impacts everything from your energy levels to your recovery time. According to a 2020 study, aligning your body clock with natural light can improve sleep quality, reduce the time it takes to fall asleep, and boost your daytime performance.
So, yes—morning sunlight is like setting the stage for the rest of your day.
The Science of Circadian Rhythms
Think of your circadian rhythm as the conductor of an orchestra. It keeps your hormones, energy levels, and even physical strength in sync with the 24-hour day.
Here are a few fascinating facts:
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Blue Light Sensitivity: Your brain’s clock is most responsive to blue light, which is why daylight is so effective at keeping you alert.
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Hormone Balance: Disruptions to your rhythm can lead to hormonal chaos—think high nighttime cortisol levels that keep you wired when you’re supposed to wind down.
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Peak Performance: Studies show that most people perform best—physically and mentally—during their circadian “peak,” which usually happens in the afternoon.
Dr. Satchin Panda, a top circadian rhythm researcher, explains, “When your circadian rhythm is misaligned, it’s like driving with a flat tire. You can still get where you’re going, but you’re going to struggle and wear yourself out faster.”
Morning Sunlight Isn’t the Whole Story
As much as I’m a proponent of starting your day with morning sunlight, it’s important to note that it’s not a cure-all. Great sleep is about stacking the right habits, and being consistent.
The term sleep hygiene is thrown around often, and it’s really just a fancy catch-all phrase for a set of healthy habits and environmental factors that can help you sleep better. Here are a few non-negotiables when it comes to creating great sleep hygiene:
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Consistency: Try to go to bed and wake up at the same time every day—even on weekends. This helps keep your circadian rhythm steady.
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Beware of Blue Light: Limit screen time, turn the brightness dimmer, or use blue-light-blocking glasses at night, as artificial light can delay your body’s melatonin production.
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Your Sleep Sanctuary: Your bedroom is your sleep haven - keep it cool, dark, comfortable and quiet for the best results.
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What You Eat Counts: Big meals, caffeine, or alcohol late in the evening can throw your system off. On the flip side, foods rich in magnesium or supplements with magnesium and L-theanine can help relax your body and mind before bed.
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Watch Your Stress: Stress triggers the release of cortisol, which can keep your mind racing and your body alert. A simple wind-down routine—like journaling, reading, or even some deep breathing—can make a huge difference in calming your system.
When Morning Sunlight and Habits Aren’t Enough
For some people, no amount of sunlight or perfect habits will fix their sleep issues. Conditions like insomnia or sleep apnea require extra attention and often professional help.
Insomnia: It’s Not Just in Your Head
If you’ve ever had nights where you just couldn’t sleep no matter what, you’re not alone. Insomnia can stem from psychological factors like anxiety, or it can be physiological. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven method to help retrain your brain for better sleep.
Sleep Apnea: More Than Snoring
Sleep apnea is a condition where you stop breathing briefly during sleep. It’s serious and often requires medical intervention, like a CPAP machine, to keep your airways open. Left untreated, it can lead to problems like high blood pressure and heart issues.
Why Circadian Health Matters for Your Performance
Whether you’re chasing a personal best in a race, crushing it in the gym, or just trying to keep up with your busy life, sleep is your secret weapon. It’s not just about clocking hours; it’s about the timing and the quality of those hours. Getting your clock right is a first step in getting optimal REM sleep (to help with mental recovery) and deep sleep (when your body repairs itself).
The more in-sync you become with your internal clock, the better you’ll recognize when is the right time for you to perform. This will allow you to build your schedule for optimal performance - be it working out in the morning or evenings, or finding time to do your most productive work in the office early or in the afternoon.
The Takeaway
Getting morning sunlight is a fantastic way to start setting your body up for success, but it’s just the beginning. Pair it with consistent sleep habits, a calming nighttime routine, and, if needed, professional help for medical conditions.
If you’re not doing it already - tomorrow morning, take a few minutes to step outside and let the light hit your eyes. Think of it as a small but powerful investment in your sleep and your performance.
