Exposing yourself to natural sunlight in the morning (ideally within 30-60 minutes of waking) is crucial for regulating the circadian rhythm, optimizing daytime alertness, and facilitating falling asleep in the evening.

noli's read

This advice is based on well-documented mechanisms in chronobiology regarding the circadian system. Research shows that morning light, by striking the retinal ganglion cells, stimulates the suprachiasmatic nucleus, thereby synchronizing our internal clocks (meta-analysis, Journal of Pineal Research). This exposure helps trigger the release of cortisol in the morning and sets the timing for melatonin secretion for approximately 12 to 16 hours later (RCT, Sleep Medicine Reviews). While the biological foundation is solid, the idea that it must be done precisely within 30-60 minutes is a practical interpretation; there is no rigid evidence defining this exact window as the only effective one, although it is optimal. The potential exaggeration lies in the idea that this single habit is enough to solve all sleep problems, when overall lifestyle remains paramount. In short, it is a powerful regulatory tool, validated by science, although its beneficial effects may vary according to individual sensitivity and seasonality.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022