Feeling tired and sluggish in the morning no matter how much sleep you get? You’re not alone — and there’s a surprisingly simple solution you can start using tomorrow. It’s a quick, easy morning technique that can help reset your energy levels and make you feel alive (instead of like a half-awake zombie).
The best part? You’re actually going to love doing it — especially now that summer is here, but I’ll also explain some winter workarounds too. And don’t worry — it’s something you can easily do indoors if needed.
I was inspired to write this article after receiving a message from one of our readers in response to our popular post, “How to Make Your Mornings Feel Like a Reset Button“. Check it out, we’re sure you’ll love it. Also, if you ever have questions or want personalized advice, we love hearing from you — reach out anytime through our contact page here.
In that earlier post, we shared a three-step guide to creating a powerful morning reset. But this time, we’re answering a reader request for something even simpler — a method you can do in just 2–3 minutes with zero effort.
And lucky for you, we have just the solution. It’s something I learned long before I was into self-care — and honestly, it’s one of the few habits that kept me sane during some of my toughest mornings.
The secret? Morning sunlight. It really is that simple. But how you absorb that light matters too!
In this article, I’ll show you exactly how I use this technique, how it can reduce your caffeine cravings (mine were dangerously high), lower morning stress, and even help with better sleep — or in my case, insomnia — something I never expected. We’re also going to look into the science behind why this technique works — so you’ll understand exactly what’s happening in your body when you start your day the right way.
Why Your Morning Matters More Than You Think
ThMost people will admit that our mornings largely “set the tone” for the day — but not enough people actually do anything to set that tone right.
Over the years, I’ve seen firsthand just how powerful a good morning routine can be for my energy, productivity, and mood throughout the entire day. I’ve also experienced the flip side: how a bad morning can derail everything, leading to higher stress levels, low energy, and a constant feeling of playing catch-up.
So, what’s going on here? Let’s dig into some science to explain why mornings matter so much, starting with the cortisol awakening response (CAR).
CAR is a natural surge of cortisol — your body’s primary stress hormone — that occurs within the first 30 to 45 minutes after waking up. A healthy cortisol awakening response helps you feel alert, energized, and ready to take on the day. However, an exaggerated or blunted CAR can signal chronic stress, burnout, or underlying health issues — making your mornings feel overwhelming or exhausting instead of refreshing.
Research on working mothers consistently linked morning cortisol levels and CAR to perceived stress and stress-related health outcomes. This means that acute and chronic stresses in our lives — such as work overload, high competition, and persistent worry — can contribute to a higher CAR and shorter sleep cycles.
Personally, I experienced this firsthand. For a long time, I would wake up in the middle of the night and struggle to fall back asleep — a classic sign of an elevated and dysregulated CAR.
On the flip side, chronic fatigue, depression, and even financial stress can often suppress the cortisol awakening response, leading to a different but equally harmful pattern: low motivation, sluggishness, and emotional exhaustion.
Both overly elevated and suppressed CAR levels are obviously bad. To properly treat that, you’ll need to find ways to address the underlying problem, whatever that may be.
There are still easy, powerful habits you can use to support a healthier CAR and morning energy levels naturally. And one of the simplest — and most overlooked — techniques is morning sunlight exposure.
Next, let me show you exactly how and why morning sunlight works to reset your body’s natural energy patterns.
The Easy Technique: Step Outside and Soak Up the Morning Light
While I was desperately struggling to fall asleep at night — and stay asleep early in the morning — a friend at work noticed I was having a hard time. She suggested a simple practice that, honestly, I didn’t believe would make any real difference. But boy, was I wrong.
The technique? Just 2 to 10 minutes of direct morning light exposure — every single day.
Here’s exactly how I did it:
Each morning, as soon as my alarm went off, I’d get out of bed, throw on a pair of sweatpants over my pyjamas, slip into my slippers, and head out to my tiny balcony (it’s just a little larger than a Juliet balcony).
I’d roll up my sleeves, close my eyes, face the early morning sun as directly as possible, and set a timer for however long I could spare that morning (it was probably just 1 minute in the beginning).
Just standing there, letting the sunlight hit my face and arms, I felt better almost instantly. I felt more awake, more alert, and — strangely enough — calmer. The whole experience felt quiet, gentle, and like I was finally giving myself a few sacred minutes just to exist without distractions or pressure.
During those minutes, I let my mind wander wherever it wanted to go — gently pulling it back if it started obsessing over money, work, or other stressors I didn’t need to think about yet. Eventually, I’d tune out my thoughts completely. In my opinion, this was the right way to meditate: naturally, without forcing it.
When my timer went off, I already felt a difference.
- My eyes didn’t feel groggy or sore.
- I didn’t run to brew two cups of coffee out of desperation.
- I actually felt a little excited about some aspects the day ahead.
From the very first day, my performance and energy at work improved noticeably. As someone who spends most, almost all, of their day indoors, glued to a computer screen and shielded from natural sunlight, I had forgotten what real light could feel like on my skin. Reconnecting — even for just a few minutes a day — made an immediate, powerful difference in my energy and overall mood.
Benefits of Morning Light Exposure
Let’s quickly dive into the scientific benefits and reasons why morning light exposure works so well for improving energy levels and boosting your morning mood. You might not be surprised to learn that a lot of these benefits actually outlast the morning and impact your entire day — and night.
Benefit 1: Increasing your natural energy levels
Bright light — especially blue-enriched light, which natural sunlight provides — is one of the most powerful ways to support a healthy cortisol awakening response (CAR) and strengthen your body clock.
Exposure to bright morning light right after waking naturally boosts cortisol secretion, helping you feel alert and energized. However, if you delay light exposure by a few hours, you lose much of the energizing effect (and may even blunt it).
Our tip: Aim to get outside or near a bright window (around 10,000 lux — direct morning sunlight easily hits this) as soon as you get out of bed for the best results. This keeps your stress response balanced and helps you hit the ground running.
Benefit 2: Improving your mood naturally
Closely linked to energy is your mood — and morning sunlight plays a huge role here too.
Research shows that early light exposure stimulates serotonin production in the brain. Sunlight entering your eyes activates specialized retinal receptors, sending signals to your brain to boost serotonin — the neurotransmitter most associated with happiness, calm, and emotional balance.
That explains why I felt such a noticeable shift in my emotional state after starting this simple habit: it wasn’t just psychological — it was chemical.
Benefit 3: Improving your circadian rhythm (for better sleep at night)
It’s pretty clear that morning sunlight has obvious benefits for feeling more awake in the morning. But how can it actually help your sleep later at night — or in my case, help with stubborn insomnia? Well, it’s simpler than you might think. Here’s how:
- Morning sunlight acts as your body’s primary zeitgeber (a “time-giver”) by syncing your internal clock (specifically the suprachiasmatic nucleus, or SCN) to the 24-hour day.
- Melatonin regulation: Exposure to bright light early suppresses melatonin production — setting up a 14-hour timer before your body naturally starts producing melatonin again in the evening.
- Cortisol spike: Morning light triggers a healthy cortisol spike to boost daytime alertness, but it also helps create the right hormonal rhythm to support deep sleep later.
- Phase advancement: Early sunlight exposure gradually shifts your circadian rhythm earlier, making it easier to fall asleep and wake up at optimal times without feeling groggy.
In other words: early light = better sleep, less insomnia, more energy all day.
Benefit 4: Creating a moment of grounding before chaos
While the scientific benefits are powerful, there’s another element that’s harder to measure — but just as important: the feeling of peace.
Taking even just 2–5 minutes each morning to stand still, breathe, and absorb the sunlight gives you a rare opportunity to start the day on your own terms.
Sure, your cortisol and serotonin levels are adjusting behind the scenes. But maybe even more importantly, you’re creating a tiny pocket of grounding self-care.
And honestly, isn’t that what we’re all really after?
Not just better productivity — but better mornings, better feelings, better lives.
How to Make This Morning Ritual a Daily Habit
So, forcing yourself to get some morning sunlight might sound simple enough — but sticking with it consistently can be a little trickier. I’m so glad my colleague shared some advice with me when I first started, and now I want to pass that wisdom on to you. These tips come from someone who’s been collecting that precious morning vitamin D for years.
Tip 1: Leave Your Phone Behind (Mostly)
One of the most common mistakes I see people make when trying to build a morning sunlight habit is bringing their phone with them.
Now, don’t get me wrong — I do bring my phone sometimes, but just to use the timer. The key is not to start scrolling through notifications, checking emails, or obsessively staring at the timer.
Our tip: Set your timer, put your phone in your pocket, and forget about it. Trust the process. Constantly wondering, “How much time has passed?” just adds unnecessary anxiety — the exact opposite of what we want here.
Tip 2: Pair It With an Existing Morning Habit
Habit-stacking is one of the easiest ways to stay consistent without feeling like you’re adding another chore to your routine.
For me, the easiest habit to pair it with was my morning coffee. Back before I had a coffee machine, I’d fill up my kettle, and instead of standing around waiting for it to boil, I’d step outside for my sunlight ritual.
Now, you can easily do the same when you’re waiting for your morning coffee or tea. Linking your sunlight exposure to something you already do naturally helps it stick faster with way less effort.
Tip 3: Stay Flexible, Not Rigid
One of the biggest mistakes I made early on was trying to be too rigid about it.
Some mornings you’ll have less time. Some mornings it’ll be cloudy. Some mornings you just won’t feel like standing outside. And that’s okay.
Flexibility is key to keeping this a self-care habit rather than turning it into another stressful “must-do.”
If you’re short on time, just stand by a window while you make breakfast. If you’re feeling good and want to soak up a little extra sunlight, hit snooze on your morning to-do list and stay a few extra minutes.
Remember, this is supposed to be your time — peaceful, enjoyable, and recharging.
How to Keep Your Morning Sun Habit During Winter
If you live in colder climates — or you’re somewhere in the world that’s currently deep into winter (looking at you, Australia!) — don’t despair! You can still enjoy many of the same benefits from indirect morning light exposure.
First of all, your body still absorbs sunlight even when it’s cloudy, snowy, or gloomy. Sure, the intensity is lower, but stepping outside for even a few minutes still supports your circadian rhythm and cortisol awakening response. If you can tolerate it, consider spending a little extra time outdoors to make up for the lower light levels. Bundle up if you have to — your future, better-rested self will thank you.
Another great option? Invest in a sunrise alarm clock.
I personally use one and couldn’t recommend it enough. (If you’d like a product recommendation, just let me know!)
A sunrise alarm clock mimics the gradual increase in natural light that you would experience during a real sunrise. Instead of an annoying alarm in relative darkness, you’re gently awoken with soft, increasing light.
This type of wake-up method also helps regulate your cortisol levels more naturally, which, as we discussed earlier, leads to better energy, less fatigue, and improved mood throughout the day.
Our tip: You can even pair the sunrise clock with a quick step outside once you’re bundled up — just to get a tiny bit of real light exposure too. Every little bit helps during those darker months!
Give Yourself the Gift of Morning Sun
Remember: every small act of self-kindness makes a difference — and if you neglect your self-care, you’ll end up paying for it dearly with your self-worth down the line. I learned this the hard way, and that’s exactly what motivated me to start Verifam in the first place.
And remember, there isn’t an easier or more effective act of self-kindness than starting your day with a few minutes of morning sunlight exposure. Right away you’re triggering powerful, natural changes in your body:
- Increasing your natural cortisol rhythm (helping you feel energized, not anxious)
- Increasing serotonin levels (lifting your mood naturally)
- Supporting your circadian rhythm (leading to deeper, more restorative sleep)
- Grounding your mind and emotions before the chaos of the day begins
I can promise you: this simple habit will help you start your day feeling grounded and clear-headed — instead of rushed or stressed.
I invite you to give it a try tomorrow morning — even if it’s just for two or three minutes. Then come back and leave a comment or share your experience. I’d love to hear how you felt, and I have a feeling you’ll be surprised at just how good it was.
