Reset your sleep cycle: Could a few minutes of morning sunlight fix your sleep?

Fixing a disrupted sleep cycle never feels easy. Many of us sleep right before the first ray of sunlight hits, and surprisingly enough, that is where we’re mistaking. Studies suggest morning sunlight can play a crucial role in regulating the body's circadian rhythm and thus governing the sleep-wake pattern. This means sunlight can actually fix the sleep cycle by fixing the internal 24-hour clock.


The connection between sunlight and the body clock
The circadian rhythm is essentially the body’s internal clock that regulates hunger, sleep or wakefulness. At the core of circadian rhythm is a tiny region in the brain, known as suprachiasmatic nucleus (SCN). This region responds primarily to light and darkness and sends signals to the body to align internal functions. This is where the role of morning sunlight strikes in.

Morning sunlight can act as a natural reset button to the circadian rhythm. When eyes are exposed to bright light in the early hours, the SCN receives the signal that it’s time to wake up. This phenomenon suppresses the sleep hormone melatonin. Over time, consistent exposure to morning light helps the body sync with the natural day-night cycle.

A study found that morning sunlight exposure predicted better sleep quality the following night. Specifically, individuals who received morning sunlight reported improved sleep quality. Another study published in the Frontiers affairs that morning light exposure is associated with advancing the circadian rhythm, leading to improved sleep and mood regulation. Many such studies highlight the benefits of morning light on sleep.

Can artificial light do the same?
If you’re wondering whether regular indoor lighting or phone screens can provide the same benefits, then the answer is not really! Artificial lights, especially LEDs, phones, or computer screens, are much dimmer than natural sunlight. In fact, studies are evident that too much artificial light at the wrong time can make your sleep cycle worse.

Tips to incorporate morning sunlight

• Aim for 10–30 minutes of natural light exposure everyday
• Consume sunlight within the first hour after waking as circadian rhythm is most sensitive then
• Let the sunlight reach your eyes, but avoid staring directly at the sun
• Consistent exposure improves sleep quality, mood, and energy
• Even on cloudy days, natural light is beneficial
• Consistent wake-up time can help reinforce the body clock

The science is clear! Morning sunlight is a natural cue that tells the body when to be awake and when to rest. So, waking up early and soaking in the morning light can help fall asleep more easily at night, improve sleep quality , and boost daytime alertness. Resetting sleep cycle doesn’t require complicated routines or gadgets. Science proves that a few minutes with the sun every morning can do the deed.