The Simple Morning Habit That Improves Sleep at Night

Why morning light is the key to resetting your circadian rhythm

If you want to improve your sleep, start in the morning.

One of the most powerful ways to ensure an amazing night’s sleep isn’t a supplement. It isn’t a complicated routine. It’s not even something you do before bed.

It’s getting morning light first thing in the day.

And once you understand why this works, it changes everything.

Why Morning Light Matters for Sleep

When your eyes are exposed to natural morning light—especially outdoors—it sends a signal directly to your brain and your cells.

That light exposure helps:

• Increase cortisol in the morning (the healthy kind that wakes you up)

• Set your circadian rhythm for the day

• Support the natural rise of melatonin later in the evening

Cortisol and melatonin are counterparts.

When cortisol is high (in the morning), melatonin is low.
When melatonin rises (at night), cortisol lowers.

If this rhythm is disrupted—late-night screens, irregular wake times, staying indoors all day—your body gets confused. And when the body is confused, sleep suffers.

Morning light is what anchors the rhythm.

It tells your system:
This is daytime. We’re awake. We’re alert.

And because of that clear signal, your body naturally prepares for deeper sleep later.

How Morning Light Supports Melatonin

Melatonin doesn’t just randomly appear at night.

It’s built gradually throughout the day based on the light signals your brain receives in the morning.

When you step outside within the first 30–60 minutes of waking—even for 5 to 15 minutes—you’re essentially programming your sleep for later.

You’re telling your cells:

• When to feel awake

• When to wind down

• When to release melatonin

This is circadian biology at work—not willpower.

“But What If It’s Cloudy?”

I follow a woman from Seattle (where I’m from) who’s currently in Arizona and joking that she needs to move just to get better morning light.

And while Arizona mornings are undeniably beautiful… here’s the good news:

You can still get morning light through the clouds.

Even in the Pacific Northwest.
Even on overcast days.
Even when it doesn’t feel bright.

Natural daylight—even diffused light—contains far more intensity than indoor lighting. Your eyes and brain can detect that difference.

So whether you’re waking up somewhere sunny or somewhere gray, stepping outside still works.

You don’t need perfection.
You need consistency.

How to Use Morning Light Practically

Keep it simple.

• Step outside within 30–60 minutes of waking.

• No sunglasses if possible (unless medically necessary).

• Look toward the sky—not directly at the sun.

• Stay out for 5–15 minutes.

• Pair it with a walk, prayer, breathwork, or just standing quietly.

That’s it.

No complicated biohacks.
No expensive devices.
Just light.

Why This Changes Sleep So Dramatically

So many people are stuck in the tired-but-wired cycle:

• Wired at night

• Exhausted in the morning

• Relying on caffeine

• Brain fog throughout the day

And they try to fix sleep at bedtime.

But sleep starts when you wake up.

When your circadian rhythm is anchored properly:

• Cortisol rises appropriately in the morning

• Energy feels more stable

• Melatonin rises naturally at night

• Falling asleep becomes easier

• Sleep feels deeper

Morning light is one of the simplest, most powerful sleep tools we have.

And it’s free.

A Gentle Reminder

If you’re working on improving your sleep, don’t overlook the morning.

Before supplements.
Before sleep teas.
Before elaborate routines.

Step outside.
Let your eyes see the sky.
Let your body remember the rhythm it was designed for.

You know what to do 🌿