When the morning comes, the first thing many people do is reach for their phone. But there’s another way. You could start your day by opening the curtains and making your room as bright as possible – keep your windows clean, roll up blinds, make sure any bushes or trees outside that block the light are cut back – to reap the benefits of natural light. Then, even if it’s raining or blowing a gale, get outside as much as possible. If it’s dark when you first wake up, once it’s lighter, walk to school if you can.
Daylight sends a message through the eyes to the brain, signalling that it’s morning. This helps to regulate your internal body clock, also known as your circadian rhythm. Bright light is the signal your body needs to set its clock, so it knows when to wake up and when to fall asleep. Exposure to natural light in the morning encourages your body to make melatonin – a hormone that makes you feel sleepy at bedtime, so you can drift off easily at night. Morning light also helps reduce blood pressure at night, contributing to relaxed, deep sleep.
Sunlight is best
Electricity is an amazing invention that allows you to work, study, read and play when it’s dark outside, but it doesn’t take away your natural need for sunlight. In a 2023 study by Journal of Sleep Research, investigators compared the wellbeing of workers who spent their time in windowless environments with those who had windows. It was found that workers without windows felt less energetic and had poorer sleep quality than those with them.
In another study, athletes wore smartwatches and light sensors to monitor their sleep and track how much light they experienced. It was found that higher levels of morning light led to a longer sleep time. When the light was natural, the quality of sleep improved.
Humans are designed to be immersed in nature, which is good for both physical and emotional health. But with reliance on technology, as well as the need for people to study and go to work, modern society encourages people to spend a lot more time indoors than ancient people did. A lack of sunlight can have all sorts of results.
Researchers who looked at hospital records from 1971 to 1984 found that, after surgery, patients made a quicker recovery when they had a room with a view of the sky. A separate study found that even looking at photographs of greenery was enough to reduce stress levels. While it might not seem like much, spending even a few minutes quietly gazing at the sky, the trees or a the plants in garden can make a huge difference to your day.
The sun is associated with happiness, as seeing its golden rays and feeling its warmth on your skin makes you feel joyful. But there’s more to it than that. The human body absorbs vitamin D from the sun and it’s been found that a lack of this compound is associated with mental health issues such as depression and anxiety. And don’t be put off by clouds – vitamin D can still get through to you, it just takes a little longer.
Waking up well
Has anyone ever suggested you got out of the wrong side of bed? This refers to the mornings when you feel grouchy from the start. The way in which you wake up affects your mood and can have an impact that lasts for the whole day.
Grabbing your phone the instant you open your eyes gives your brain a jolt and causes a sudden awakening. This way of waking up can get you into a cycle of constantly wanting to look at your phone for the feel-good buzz of seeing a message, a video or a new piece of information on social media. But if you read something negative or experience difficult emotions immediately on waking up, it can activate your stress response and put you on edge. It can pull you into worries and concerns about what’s going on in either your social life or the wider world, before you’re even out of bed.
If, instead, you let yourself wake up slowly and naturally, you get to hang out and enjoy brain waves associated with relaxation and creativity, as well as healing and restoration. This is a good place to start, as these peaceful feelings can linger throughout the day.
Natural light is the perfect accompaniment to that slow waking state. It doesn’t turn on suddenly like an electric lamp or phone screen does. The sun rises slowly, so you can gradually wake up with it.
Catch some rays
- Want to enjoy more natural light in the morning? Try these suggestions:
- Leave your phone downstairs and use on an old-fashioned alarm clock instead to wake you up.
- Draw your curtains or pull up the blinds after you wake up. Spend five minutes gazing out at the sky or trees. If it’s warm enough, open the window and take some deep breaths of morning air.
- Pull on a jumper or coat and take a warm drink, or your breakfast, outside.
- Walk to school if possible.
- Choose the window seat on the bus or train and look out at the world as it passes you on the way to school.
- Spend time in the park or garden to soak up some vitamin D.