{"id":93,"date":"2025-09-23T21:39:00","date_gmt":"2025-09-23T21:39:00","guid":{"rendered":"https:\/\/good-worldwide.go-vip.net\/upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/"},"modified":"2025-09-23T21:39:00","modified_gmt":"2025-09-23T21:39:00","slug":"one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1","status":"publish","type":"post","link":"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/","title":{"rendered":"One simple shift in your morning routine can improve your sleep and energize you all day"},"content":{"rendered":"<p>Most of us have a desire to improve our health, <a href=\"https:\/\/www.upworthy.com\/brilliant-students-created-giant-dog-beds-for-humans-here-s-what-they-cost-ex1\" target=\"_self\">sleep more soundly<\/a>, have more energy and just generally <a href=\"https:\/\/www.upworthy.com\/27-easy-things-you-can-do-to-make-yourself-feel-good-instantly\" target=\"_blank\">feel better in our daily lives<\/a>. And yet those things feel elusive to many of us, so we&#8217;re always on the hunt for <a href=\"https:\/\/www.upworthy.com\/life-coach-bite-sized-psychological-hacks-are-helping-hundreds-of-thousands-of-people\" target=\"_self\">hacks that can help us<\/a>\u2014and if those hacks don&#8217;t require a huge change in lifestyle or herculean feats of willpower, all the better.<\/p><p>Thankfully, there&#8217;s one small change you can make to your morning routine that can make a big difference in how you feel, think and sleep, and it&#8217;s refreshingly simple.<\/p><p>In a nutshell: Go outside and face the sun. More specifically, go outside as soon as possible after waking, but definitely within the hour, and look toward the sun for 2 to 10 minutes if it&#8217;s a bright, sunny day and a little longer on a cloudy one.<\/p><p class=\"shortcode-media shortcode-media-youtube\">        \t\t<div class=\"embed-wrapper\">\n\t\t\t<figure class=\"wp-block-embed wp-has-aspect-ratio \"> \n\t\t\t\t<div style=\"background-image:url(https:\/\/img.youtube.com\/vi\/WDv4AWk0J3U\/hqdefault.jpg)\" class=\"rkv-video-placeholder \" data-provider=\"youtube\" data-video-id=\"WDv4AWk0J3U\">\n\t\t\t\t\t<div class=\"overlay\"><\/div>\n\t\t\t\t\t<button aria-label=\"Play video\">\n\t\t\t\t\t\t<svg width=\"17\" height=\"20\" viewBox=\"0 0 17 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n\t\t\t\t\t\t\t<path d=\"M16.5 9.75047C16.5006 10.0051 16.4353 10.2556 16.3105 10.4775C16.1856 10.6995 16.0055 10.8853 15.7875 11.017L2.28 19.2802C2.05227 19.4196 1.79144 19.4957 1.52445 19.5007C1.25746 19.5056 0.993989 19.4392 0.76125 19.3083C0.530728 19.1794 0.338696 18.9914 0.204904 18.7637C0.0711107 18.536 0.000385179 18.2768 0 18.0127V1.48828C0.000385179 1.22417 0.0711107 0.964934 0.204904 0.737222C0.338696 0.509511 0.530728 0.321545 0.76125 0.192655C0.993989 0.0617322 1.25746 -0.00468706 1.52445 0.0002572C1.79144 0.00520146 2.05227 0.0813301 2.28 0.220781L15.7875 8.4839C16.0055 8.6156 16.1856 8.80145 16.3105 9.0234C16.4353 9.24534 16.5006 9.49582 16.5 9.75047Z\" fill=\"white\"\/>\n\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t<\/button>\n\t\t\t\t<\/div>\n\t\t\t<\/figure>\n\t\n\t\t\t\t\t<\/div>\n\t\t                        <\/p><p>Most of us know we get vitamin D from sun exposure on our skin, but that&#8217;s really not what getting morning sunlight is about. It&#8217;s about the sun&#8217;s light energy hitting our eyes.<\/p><p>As <a href=\"https:\/\/www.upworthy.com\/andrew-huberman-how-to-stay-motivated\" target=\"_self\">Dr. Andrew Huberman<\/a>, Stanford University neuroscience professor and opthamologist, explains, &#8220;This is not some &#8216;woo&#8217; biological thing. This is grounded in the core of our physiology. There are literally hundreds if not thousands of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night.&#8221;<\/p><p>Huberman calls it a &#8220;power tool&#8221; for getting a great night&#8217;s sleep and lists it as one of the six pillars people should invest in every day\u2014morning sunlight, daily movement, quality nutrition, stress control, healthy relationships and deep sleep.<\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-twitter wp-block-embed-twitter\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"twitter-tweet\" data-width=\"500\" data-dnt=\"true\"><p lang=\"en\" dir=\"ltr\">Take care of yourself and take care of others. Daily investment in the 6 pillars is the way: morning sunlight, daily movement, quality nutrition, stress control, healthy relationships, deep sleep. Re-up every 24hrs so you can contribute and support others  consistently too.<\/p>&mdash; Andrew D. Huberman, Ph.D. (@hubermanlab) <a href=\"https:\/\/twitter.com\/hubermanlab\/status\/1716517278269997072?ref_src=twsrc%5Etfw\">October 23, 2023<\/a><\/blockquote><script async src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script>\n<\/div><\/figure>\n                    <p>While the advice to look toward the sun flies in the face of all the times we&#8217;ve been warned not to look at the sun, in the early morning, the sun is less intense and you don&#8217;t need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order.<\/p><p>&#8220;Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,&#8221; <a href=\"https:\/\/www.facebook.com\/watch\/?v=543573703668704\" rel=\"noopener noreferrer\" target=\"_blank\">Huberman says<\/a>. &#8220;It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.&#8221;<\/p><p class=\"shortcode-media shortcode-media-rebelmouse-image\">        <figure class=\"rkv-rebelmouse\"><img decoding=\"async\" src=\"https:\/\/good-worldwide.go-vip.net\/qa-upworthy\/wp-content\/uploads\/sites\/5\/2025\/09\/origin-34711.png\" alt=\"Andrew Huberman, morning sunlight, circadian rhythm, improve sleep, biohacking, cortisol, wellness routine, natural light, sleep hygiene, energy boost\" \/><figcaption>A woman faces the warm sun Canva<\/figcaption><\/figure>                        <\/p><p>While the advice to look toward the sun flies in the face of all the times we&#8217;ve been warned not to look at the sun, in the early morning, the sun is less intense and you don&#8217;t need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order.<\/p><p>&#8220;Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,&#8221; <a href=\"https:\/\/www.facebook.com\/watch\/?v=543573703668704\" rel=\"noopener noreferrer\" target=\"_blank\">Huberman says<\/a>. &#8220;It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.&#8221;<\/p><p>And you can also see Dr. Huberman go a lot more in depth about the benefits of sunlight and light therapies of all kinds <a href=\"https:\/\/www.youtube.com\/watch?v=UF0nqolsNZc\" rel=\"noopener noreferrer\" target=\"_blank\">here.<\/a><\/p><p><em>This article originally appeared last year. <\/em><br \/><\/p>","protected":false},"excerpt":{"rendered":"<p>The good news: this &#8216;biohack&#8217; requires almost no willpower.<\/p>\n","protected":false},"author":9,"featured_media":187579,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"alternative_headline":"","alternative_description":"","alternative_featured_image":0,"rkv_announcement":{"visible":true},"apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"partner_boost":false,"hide_partner_badge":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[155,255],"tags":[1222,1240,1241,1242,1243,247,1244,1245,1246,1247,1248],"sponsor":[],"rkv-people-shadow":[149,216],"class_list":["post-93","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-wellness","tag-andrew-huberman","tag-biohacking","tag-circadian-rhythm","tag-cortisol","tag-energy-boost","tag-health","tag-improve-sleep","tag-morning-sunlight","tag-natural-light","tag-sleep-hygiene","tag-wellness-routine"],"edit_link":null,"apple_news_notices":[],"rkv_author":{"id":149,"name":"Parker Molloy","display_name":"Parker Molloy","first_name":"","last_name":"","nickname":"","url":"https:\/\/goodinc.com\/qa-upworthy\/author\/parker-molloy\/","link":"https:\/\/goodinc.com\/qa-upworthy\/author\/parker-molloy\/","description":"<p>Parker Molloy is a feminist who cares a lot about culture, politics, media, and the Chicago Cubs. She enjoys taking naps and spending too much time on social media. She lives in Chicago with her wife. You can find her on <a href=\"http:\/\/twitter.com\/parkermolloy\" target=\"_blank\">Twitter<\/a> or <a href=\"http:\/\/facebook.com\/parkermolloy\">Facebook<\/a>, if either is your jam. <\/p>","slug":"parker-molloy","avatar_urls":[],"email":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.1.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>One simple shift in your morning routine can improve your sleep and energize you all day - QA Upworthy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"One simple shift in your morning routine can improve your sleep and energize you all day\" \/>\n<meta property=\"og:description\" content=\"The good news: this &#039;biohack&#039; requires almost no willpower.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\" \/>\n<meta property=\"og:site_name\" content=\"QA Upworthy\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-23T21:39:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/goodinc.com\/qa-upworthy\/wp-content\/uploads\/sites\/5\/2025\/09\/origin-34712.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1620\" \/>\n\t<meta property=\"og:image:height\" content=\"1156\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Parker Molloy, Mark Pygas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Parker Molloy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\"},\"author\":{\"name\":\"Danny Cohen\",\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/#\/schema\/person\/00e013a2a0dd699bca424f4bfc4eea58\"},\"headline\":\"One simple shift in your morning routine can improve your sleep and energize you all day\",\"datePublished\":\"2025-09-23T21:39:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\"},\"wordCount\":643,\"image\":{\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/goodinc.com\/qa-upworthy\/wp-content\/uploads\/sites\/5\/2025\/09\/origin-34712.png\",\"keywords\":[\"andrew huberman\",\"biohacking\",\"circadian rhythm\",\"cortisol\",\"energy boost\",\"health\",\"improve sleep\",\"morning sunlight\",\"natural light\",\"sleep hygiene\",\"wellness routine\"],\"articleSection\":[\"Health\",\"Wellness\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\/\/goodinc.com\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\",\"url\":\"https:\/\/goodinc.com\/qa-upworthy\/2025\/09\/23\/one-simple-shift-in-your-morning-routine-can-improve-your-sleep-and-energize-you-all-day-ex1\/\",\"name\":\"One simple shift in your morning routine can improve your sleep and energize you all day - 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