Get Morning Sunlight For 5-10 Minutes

Get Morning Sunlight For 5-10 Minutes

The beloved tool you already know. Either read on to know the details or see this as a reminder to get sunlight in your eyes every morning. If you can, read this email while standing in the sun. Come on, get up, and go outside! You'll feel amazing ☀️.

When you get up in the morning, you really want to get bright light into your eyes because it triggers the timed release of cortisol into your system, which acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day. - AH

How it works

Your eyes detect the light.
They tell your circadian clock "Hey I see light"
The clock tells body cells "Hey, it's morning, please increase cortisol"
​Cortisol increases. Your body understands that it needs to be energized.
Cortisol sends a signal to adenosine about when to (adenosine, from yesterday!)
Your body knows when to be awake and when to fall asleep​
​Your system works normally. Sleep becomes rhythmic and relaxing

Dos

• Blink if you need to

• Try to get it as early as you can

• Turn on artificial lights if the sun didn't rise yet

• Spend more time when it's cloudy

Dont's

• Stare directly at the sun

• Get light through a window or windshield

• Wear sunglasses. Contact lenses are fine.

Duration

• clear sky: 5 minutes

• with cloud cover: 10 minutes

• dark/rainy: 20-30 minutes

Action for the day

Go stand in the sun. Now. Whether it's early morning or afternoon, get in the habit of doing it.

While you're out there, think of ways you can make it easy for you to do every morning. Could be while drinking coffee, checking Reddit, reading the news, or exercising.

Now you know why, when, and how to get morning sunlight.

Anyway, stand up and go outside!

Your Progress to better sleep

Day 1: Sleep in line with your 'sleep hunger'✅​
Day 2: Get morning sunlight ✅​
Day 3: See you tomorrow...