Getting even 10-15 minutes of morning sunlight has made a huge difference in my sleep, energy, and mood. And as it turns out, science totally backs up what our grandparents (and Ayurveda) have been saying for generations: morning sun is good for you. Let’s know why you might want to let a little light into your mornings:

1. It Resets Your Body Clock

Imagine waking up and actually feeling awake. Not zombie-waking to your coffee. Morning light can help make that happen. Early sunlight hits receptors in your eyes and tells your brain’s master clock (called the suprachiasmatic nucleus) that it’s daytime. This message starts suppressing melatonin (the hormone that makes you sleepy) and boosts cortisol (the one that makes you alert but in a healthy, get-up-and-go kind of way).

In a 2023 study published in Sleep Research, college students exposed to bright morning light fell asleep faster, had better sleep efficiency, and felt more alert the next day, even after just one week of consistent exposure. I recently started going for a quick walk after breakfast. Nothing intense, just 10 minutes of sunshine and movement. And suddenly, falling asleep at night wasn’t such a struggle. My 11 p.m. doom-scrolling turned into reading one page and passing out by 10.30.

There’s even a phrase sleep scientists love: “Sunlight before screen light.” Why? Because natural light in the morning starts a time in your body, so about 14 hours later, it’ll naturally begin releasing melatonin again, helping you wind down at the right time.

Related story: Are You Harming Your Body Clock

2. It Boosts Your Brain’s Happy Chemicals

Ever stepped outside on a sunny morning and instantly felt better? There’s a real biological reason for that. Morning light boosts serotonin, your brain’s feel-good neurotransmitter. It helps regulate mood, focus, and calmness. Back in 2002, a study in The Lancet found that the brain’s serotonin production was directly linked to sunlight exposure. The more bright sunlight people were exposed to, the more serotonin their brains released.

I totally felt this difference last winter. When I left home before sunrise and stayed indoors all day, my mood flatlined. But once I started sitting by my window and walking partway to work, I noticed I felt lighter, like mentally. Not exactly dancing-in-the-street-happy, but definitely less irritable and foggy. And this isn’t just a feel better perk. 

In 2023, researchers published a study on Risk Management and Healthcare Policy about nurses working long shifts in windowless operating rooms. Those who managed to get more morning sunlight reported significantly better mental health scores.

Also, doctors literally use light as medicine. For people with Seasonal Affective Disorder (winter blues), morning light therapy is the go-to treatment. A classic 1998 study in Archives of General Psychiatry showed that light at 6 a.m. was way more effective than light later in the day for treating winter depression. So when you wake up early in the morning, just step outside and let your brain soak it all up.

Related story: Things to Do to Be Happy Today

3. It Helps Your Body Make Vitamin D

My mom used to say, “Go play outside, you need vitamin D.” And now, I realise she was quoting science before it was cool. Vitamin D is vital for bone health, immune function, muscle strength, and more. And your body doesn’t make it unless it gets UVB rays from the sun. According to a review in the American Journal of Clinical Nutrition (2004), most people get the majority of their vitamin D from sun exposure, not food. Avoiding the sun entirely? That’s a fast track to deficiency, and that can increase your risk of bone problems, heart disease, and even certain cancers.

Well, you don’t need to roast yourself under the noon sun. Even 5 to 15 minutes of morning sun a few times a week on your arms and face can do the trick, depending on where you live. I have made it a ritual, coffee in hand, on my balcony, soaking up that soft morning glow. It’s peaceful, grounding, and secretly helping my bones and immune system. Think of it as a solar-powered vitamin. Free, silent, and super effective.

Related story: Vitamin D Deficiency: What You Need to Know

So, Is Morning Sunlight Really That Big a Deal?

Yes. It is one of those simple, low-effort habits that can transform how you sleep, feel, and function.

• It resets your body clock for better sleep and energy.
• It boosts your serotonin, easing stress and lifting your mood.
• It fuels your vitamin D, strengthening your bones and immunity.

Related story: Here’s What Morning Routine Should Look Like

All for free. No prescription. No app. Just you and the morning sky. Next time you wake up, step outside, even just for a minute. You might ask yourself, “Is this really doing anything?” and your body will quietly reply, “Yes, thank you.

Relates story: Ways to Banish Morning Fatigue

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