If the first thing you do after the alarm goes off is grab your phone, jump in the shower, or head straight to your garage gym, you may be missing out on a surprisingly healthy habit that only takes a few minutes and could make your entire day—and night’s sleep—better: morning sunlight.

That’s right: Getting some natural light in the AM is linked with quality rest, a sunnier disposition (see what we did there?), and more. Check out the benefits of morning sunlight below and find expert-approved tips for getting more rays in your day.

Benefits of Morning Sunlight

First, let’s be clear: Simply enjoying a little sunshine early in the day isn’t going to cure every health problem or immediately banish insomnia. But there are some very real perks of getting morning sunlight.

1. Regulates Circadian Rhythm

Nearly every living creature has a circadian rhythm, or an internal clock that helps regulate our physical, mental, and behavioral needs over roughly 24 hours, according to the National Institute of General Medical Sciences. And sunlight and darkness are two major signals that keep that cycle on track.

“Getting that morning bright light is one of the most fundamental things you can do to regulate your body’s clock,” says behavioral sleep medicine specialist Joseph M. Dzierzewski, PhD, senior vice president of research and scientific affairs at the National Sleep Foundation. Morning sunlight signals to your body’s clock that the day has begun, and it can calculate how far away bedtime will be to keep the natural production of the sleep hormone melatonin on track, he says.

It does that thanks to special cells in your eyes that “collect data about the light, and they use that data to communicate to our master clock,” explains Better Sleep Council representative Ellen Wermter, a family nurse practitioner and a diplomate in behavioral sleep medicine.

Morning sunlight also naturally increases levels of melatonin, according to the Centers for Disease Control and Prevention (CDC), helping you feel sleepy at the appropriate time later on. And that can even help combat the melatonin-stifling effects of staring at light-emitting screens at night, Wermter says. (Remember, if you really want to improve your rest, try to power down electronics one hour before sleep.)

2. Improves Sleep at Night

It might feel a little counterintuitive that how you spend your morning can affect your nighttime rest, but it’s true: “People who get this bright light in the morning tend to sleep better at night,” Dzierzewski says. “Your sleep starts during the day. That’s how important your daytime behaviors are.”

In fact, in one Sleep Health study from 2017, office workers who got lots of bright light in the morning fell asleep faster and got better quality rest than people who received little bright light in the morning.

3. Eases Jet Lag

When you travel to a different timezone or even work a night shift, you might then find yourself tired at the “wrong” time of day. But because morning sun signals to your internal clock what time it is, soaking in some AM light can correct your mismatched schedule.

You can use this to your advantage: If you get some bright light in the hour or so before or after your desired wake-up time, you can shift your bedtime about an hour earlier, according to the CDC. 

4. Boosts Mood and Alertness

Research shows that getting more total sunshine in your day is linked with lower rates of mental health issues. 

“Think about seasonal affective disorder [SAD], and how one of the treatments for that is light therapy,” Wermter says. SAD is a type of depression that typically occurs in the winter and in darker, colder months. In addition to other healthy habits and medication (prescribed as needed by a healthcare provider), treatment can include sitting in front of a type of lamp called a light box that provides bright light similar to sunshine, according to the National Library of Medicine (NLM).

People with SAD usually find their symptoms resolve as the days begin to get lighter and longer. It’s thought that sunlight and this artificial light can increase serotonin, a chemical in the brain that’s linked to mood.

Getting more light any time of day can help ward off mental health concerns, but in the morning, you’ll also benefit from improved alertness throughout the day, per the CDC.

5. Provides Vitamin D

Vitamin D is sometimes referred to as the sunshine vitamin, because exposure to sunlight helps your body make more of the vitamin. And because it’s involved in keeping your bones healthy, your immune system strong, and your muscles and nerves functioning, it’s pretty crucial to get enough. 

If you have low blood levels of vitamin D and you also don’t get much sunlight, you’re more likely to have sleep problems compared to people with similar vitamin D levels but who regularly see the sun, Wermter says.

Just five to 30 minutes of sunlight a day is enough to help your body make all the vitamin D you need, according to the National Institutes of Health (NIH). But the tricky part is you have to spend that time in the sun without sunscreen, and that’s usually not worth the risk (more on that below!).

How to Get the Most Out of Morning Sunlight

Try not to overthink it: Opening the curtains, sipping your coffee on your front stoop, or walking the dog when you both wake up are all absolutely fine ways to soak up some early rays. But if you really want to optimize your morning sunlight routine to receive the best possible benefits, there are a few things to keep in mind.

If Possible, Leave Your Sunglasses at Home

If you can, skip the sunglasses, Dzierzewski says. They block some of the light that would otherwise reach those light-sensing cells in your eyes, Wermter says.

Generally, morning rays aren’t quite as strong or direct, so it may be safe for you to skip the sunnies, Wermter says—although keep in mind they protect your eyes from cataracts and eyelid cancers, according to the National Eye Institute. It’s never a bad idea to ask your eye doctor for specific guidance that’s right for you.

Know the Importance of Sunscreen

Even a low SPF of 8 is enough to block the UV rays your body needs to make vitamin D, according to the NIH. But going out in the sun without sunscreen likely isn’t worth the risk of sun damage or increased odds of developing cancer, especially because you can also get vitamin D from the foods you eat and supplements recommended by your doctor, if you’re truly deficient. If you’re out in the sun for more than a few minutes, health experts recommend applying sunscreen with an SPF of 15 or more.

As always, though, it’s a good idea to discuss your individual risk factors with your dermatologist, Wermter says. They can tell you if it’s OK for you to spend a little time outside in the morning without sunscreen in an attempt to improve your sleep and mood or if there are safer alternatives. 

Give Yourself Some Time

More research is needed to understand exactly how much morning sunlight you should aim for in order to notice sleep improvements, Dzierzewski says. “It’s not like a vitamin where you know the exact amount [to take] every day,” he says. Both our experts typically recommend 30 minutes or more of morning sunshine if possible.

A few minutes of sunlight while you sip your coffee next to your kitchen window is still better than nothing, but it may not deliver noticeable results, Dzierzewski says.

Assess the Weather

When it’s dark, dreary, or cloudy outside in the morning, you simply won’t get as much natural sunlight, but you’re still getting some exposure, Dzierzewski says. The proof? Plenty of people still find they get a sunburn on overcast, wintery days, he says.

That said, people who live far from the equator may see very little sunshine during certain times of the year. These folks might want to consider light boxes, which, again, are lamps that deliver bright, artificial light, Dzierzewski says. Your doctor can provide unique guidance on the best way to use light therapy, but a typical routine may involve sitting about two feet away from a light box for half an hour in the morning, per the NLM.

Pair It With Some Activity

For fans of multitasking, outdoor morning exercise is a two-for-one for your sleep. “We know that getting bright light in the morning is beneficial for your sleep, and we know that getting regular physical activity is good for your sleep, so I’m a big proponent of trying to combine those things,” Dzierzewski says. 

People who exercise regularly generally fall asleep faster, sleep longer, and get better quality sleep than less active folks. Check sunshine and movement off your list with a morning walk, hike, jog, bike ride, or walking meditation. The Peloton App has more great outdoor workout classes you can follow along with!

Don’t Discount Your Commute

Unfiltered sunlight is stronger than the light streaming through your car windows, which may be shaded or have other treatments on the glass that shield you from some rays, Wermter says. While that might mean you’re producing less vitamin D and not getting as big of a benefit for your sleep, it’s still better than nothing.

Stay Consistent

It’s best to get your bright light as early as possible in the day, and your circadian rhythm is most sensitive to light about an hour after your usual wake-up time, per the CDC. But any sunlight in the morning is better than none, Dzierzewski says. 

More importantly, try to stick to a regular routine, as that consistency is really what’s going to regulate your circadian rhythm, he says. That means it’s beneficial to find sustainable, achievable ways to regularly get more sunshine and make them habits. (We’ve got suggestions below!)

11 Ways to Get More Morning Sunlight

Whether it’s a morning run or an outdoor reading session, there are lots of creative ways to get a little more AM sunshine in your life. “Whatever little thing you can do to get a little bit of exposure is useful,” Wermter says.

Here are a few ideas to get you started, but don’t be afraid to be creative with your outdoor morning adventures and activities!

The Takeaway

Morning sunlight shortly after you wake up is linked with better nighttime sleep, improved mood, and a more regulated circadian rhythm. Sunlight can also help your body produce more vitamin D. While getting around 30 minutes of sunshine in the morning may be best, every little bit helps, and you can find creative ways to get more rays like drinking your coffee outside, brushing your teeth by a window, or making plans to walk around the block with a neighbor. Consistency helps, so try your best to create a sustainable morning routine that includes an opportunity to see the sun.