Are you someone who struggles with sleep? Tired (no pun intended) of waking up feeling drained from the previous day? What if I told you there was a cost-free and easy way to improve your sleep and ability to recover from the day? The only thing you need to invest is 10 minutes each morning to start reaping the benefits.

Regular exposure of morning sunlight can help to maintain the body’s natural clock, also known as the “circadian rhythm”. Receiving some natural sunlight in the morning kickstarts your body’s natural processes of getting ready for a day of work and productivity. Important regulatory hormones called cortisol and melatonin are mediated through the exposure of our eyes to sunlight. Many of you might have heard of these two hormones before. Cortisol often gets a bad rep as the hormone blamed for weight increases, but this stress hormone helps us with blood sugar control, fight-or-flight responses, and managing blood pressure; just to name a few. Melatonin is directly linked to the circadian rhythm of the body and it is commonly taken as a supplement by people who have issues with their sleep.

There are many ways to get the required sun exposure needed to reap the health benefits and sleep improvements you are looking for. Some easy ways to get on the right track would be a morning stroll after you eat breakfast, spending some time on your porch in the morning, or avoiding the use of sunglasses on the morning commute. Now, I will add a special note here. Sunlight exposure through a surface (ex: window, windshield, etc.) is not the same thing as receiving directly via being outside. It is important to prioritize as natural of exposure as you can manage.

Also, it should go without saying, but please do not stare directly at the sun! This act can be damaging to the eyes and is not advisable for anyone to do, regardless of the presence of sunglasses or other filtered protection.