Morning light shifts the body clock earlier, which can make it easier to feel sleepy at night and alert when it’s time to wake up. In a study of more than 400,000 adults, people who spent more time in outdoor light during the day reported fewer insomnia symptoms, less tiredness, and an easier time getting up in the morning.
Here’s what researchers say about how to get the right dose of morning light.
Sitting directly beside a window and looking out might expose you to around 1,000 lux. That's a fraction of what's available outdoors, but, as Zeitzer puts it, "even by a window, it's much brighter than what you're going to get from most interior lighting sources."
Its longer term effect comes down to a small structure in the brain called the suprachiasmatic nucleus, which serves as the body’s central circadian clock. When light reaches the retina, it sends a signal directly to that clock—and early in the morning, the signal helps nudge it forward. It needs that nudge: The average human clock runs about 24 hours and 11 minutes, which means it would naturally drift a little later each day without light and other signals keeping it synchronized with the outside world.
Many people aren’t giving their clocks much natural light to work with. We tend to overestimate how much time we spend outside, Zeitzer says; for many of us, outdoor exposure amounts to little more than walking to and from the car.
How to get enough morning light
Going outside is best. But if you’re sitting near a window, position yourself close to the window and face it, rather than having it be beside or behind you. “You want to get it at the back of the eye, not at the back of the head,” Figueiro says. Light levels drop quickly as you move away from the glass: You might get around 1,000 lux right beside a window, compared with only a few hundred lux from several yards away. If you work from home, simply turning your desk toward the window can make a meaningful difference.
If you want one simple target, aim for 30 minutes of morning light, Figueiro says. Sitting beside a window counts, but going for a half-hour walk after daybreak is even better. “That’s ideal,” she says. “You get your exercise, you get your light, you’re all set for the day.” And wear sunscreen as usual: It won’t blunt the circadian effect, which is driven by light reaching cells in the retina rather than the skin.
Give the habit some time to work. Your body clock will begin adjusting within a few days, Zeitzer says, but it might take a few weeks before you notice a difference in your sleep.
How to get morning light when the sun isn’t up
The easiest place to start is with a brighter bulb. Bulb packages list brightness in lumens, a measure of how much light the bulb produces. A standard one typically produces about 800 to 1,000 lumens; Figueiro recommends looking for one that produces at least 3,000. Place the lamp no more than an arm’s length away, and make sure its shade is translucent, not opaque, so the light can reach your eyes. The bulb doesn’t need to give off cool or bluish light. If you prefer warm light, that’s fine, Figueiro says—the brightness is what matters most.
And don’t assume an overcast morning is too dark to be useful. Most of us underestimate how much brighter it is outside: In one study, researchers found that even under cloudy or partly cloudy skies, outdoor light was dozens of times brighter than indoor light. If you can’t go out, sit close to the window and face it; turning on the room’s other lights can help, too.
Think of the formula as brighter mornings and darker evenings. Tomorrow, you can start by turning your coffee—and yourself—toward the window.
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