A Tiny Practice to Improve Your Morning Routine

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Abstract

will therefore optimize your circadian rhythm. This has downstream benefits for almost every aspect of your health. Not only does it improve sleep quality, but it also supports metabolism, hormone regulation, gene expression, and brain function.</p><blockquote id="f30a"><p>“When you wake up, bright light is detected through the eyes blue light sensor, melanopsin, and when that happens, melanopsin tells the brain to stop producing the sleep hormone melatonin and start increasing production of the stress hormone cortisol, which will help you begin to feel alert and ready to start the day. Bright light in the morning also synchronizes your brain clock to the daytime so that your circadian rhythm and learning and memory will begin to rise and you’ll reach optimal productivity a few hours later.” —<a href="https://www.salk.edu/scientist/satchidananda-panda/"> Dr. Satchin Panda</a></p></blockquote><h1 id="3dca">Implementation</h1><p id="96dc">As soon as you wake up, you want to get some bright light. In the summer, this is easier because the sun is up for most people by 6 am. However, in the winter months, the sun sometimes isn’t up until 9 am or even later in some countries.</p><p id="7ed4">If the sun is up, get outside or at a very minimum open your curtains and sit near the window. If the sun isn’t up yet, turn on some bright lights or purchase a daylight lamp.</p><p id="5dae">Another way to i

Options

ncrease your light exposure in the morning is to not wear sunglasses on the way to work. Again, in winter this probably isn’t relevant, depending on when you leave for work, but during the summer months, you can get a lot of light exposure on the drive to work if you’re not wearing sunglasses.</p><p id="82da">You want to aim for about 1000 lux of light. You can download the free app, MyLux, which will measure lux. And you ideally want to stay in this level of light all day if you really want to maximize your circadian rhythm. But that’s an article for another day. For now, get some bright light exposure as soon as possible after you wake up, for as long as is practical.</p><h1 id="95c0">Conclusion</h1><p id="5d34">Getting light exposure in the morning is a powerful practice to include in your morning routine for an optimized circadian rhythm and overall health. As soon as you wake up, open your curtains, get outside if you can, and turn on your lights.</p><p id="d6b0">Want to try implementing some new habits into your life? <a href="https://momentumhabits.substack.com/p/coming-soon"><b>Sign up for my free newsletter</b></a>. Each week you’ll receive one new habit to try, with an explanation of why it’s important and how to implement it. The habits focus on improving all aspects of health and wellbeing, from physical fitness and nutrition to happiness and finding meaning.</p></article></body>

The best thing you can do upon waking to optimize your health.

Optimizing your morning is the best way to start the day with momentum and clarity. Morning routines, while highly cliché, are a powerful way to set yourself up for a successful and productive day.

And there’s one tiny practice that would hugely improve your morning routine: Getting bright light exposure upon waking.

Such daily practices are a great way to improve your health. In this article, I outline the importance of this simple daily practice of getting morning light exposure, and how to implement it into your routine.

Importance

Light is arguably the most powerful circadian cue. The first ray of light to hit your eyes when you wake up tells your internal clock it is morning and it is time to be awake. This subsequently sets off a sequence of events from hormone release to metabolism optimization; your body gets ready for the day ahead.

Exposing yourself to light first thing in the morning will therefore optimize your circadian rhythm. This has downstream benefits for almost every aspect of your health. Not only does it improve sleep quality, but it also supports metabolism, hormone regulation, gene expression, and brain function.

“When you wake up, bright light is detected through the eyes blue light sensor, melanopsin, and when that happens, melanopsin tells the brain to stop producing the sleep hormone melatonin and start increasing production of the stress hormone cortisol, which will help you begin to feel alert and ready to start the day. Bright light in the morning also synchronizes your brain clock to the daytime so that your circadian rhythm and learning and memory will begin to rise and you’ll reach optimal productivity a few hours later.” — Dr. Satchin Panda

Implementation

As soon as you wake up, you want to get some bright light. In the summer, this is easier because the sun is up for most people by 6 am. However, in the winter months, the sun sometimes isn’t up until 9 am or even later in some countries.

If the sun is up, get outside or at a very minimum open your curtains and sit near the window. If the sun isn’t up yet, turn on some bright lights or purchase a daylight lamp.

Another way to increase your light exposure in the morning is to not wear sunglasses on the way to work. Again, in winter this probably isn’t relevant, depending on when you leave for work, but during the summer months, you can get a lot of light exposure on the drive to work if you’re not wearing sunglasses.

You want to aim for about 1000 lux of light. You can download the free app, MyLux, which will measure lux. And you ideally want to stay in this level of light all day if you really want to maximize your circadian rhythm. But that’s an article for another day. For now, get some bright light exposure as soon as possible after you wake up, for as long as is practical.

Conclusion

Getting light exposure in the morning is a powerful practice to include in your morning routine for an optimized circadian rhythm and overall health. As soon as you wake up, open your curtains, get outside if you can, and turn on your lights.

Want to try implementing some new habits into your life? Sign up for my free newsletter. Each week you’ll receive one new habit to try, with an explanation of why it’s important and how to implement it. The habits focus on improving all aspects of health and wellbeing, from physical fitness and nutrition to happiness and finding meaning.