Better sleep may start long before bedtime. Exposure to natural light in the morning helps anchor the body’s circadian rhythm—the internal clock that influences sleep, energy, hormone release and alertness. When morning light reaches the eyes, it signals the brain that the day has begun, helping the body stay more awake during daylight hours and prepare for melatonin release later in the evening.

A 2023 study published in the Journal of Sleep Research found that college students exposed to bright morning light for five workdays experienced earlier sleep onset, shorter time falling asleep and less morning sleepiness. The study was small, so it shouldn’t be treated as a cure-all, but it supports a growing body of research on the role of daytime light exposure in sleep health. 

For an easy reset, step outside within the first hour of being awake for 10 to 20 minutes. Cloudy days still provide natural light, and no special equipment is needed. Pair it with morning coffee, walking the dog or a few quiet breaths before the day gets busy. Sometimes better sleep begins by simply letting the morning in.