Today's three-minute lesson

Start Your Day with Morning Light

Light is your body’s strongest time signal.

Of all the habits you are building this week, getting outside soon after waking may have the greatest influence on your body clock.

Morning light entering your eyes helps suppress melatonin - the hormone that supports sleep - and increases alertness.

It also helps set the timing of your body clock for the rest of the day, influencing when you begin to feel sleepy that evening.

Think of it like pressing “start” on your body’s 24-hour timer.

The brighter the light, the stronger the signal. That’s why spending five or ten minutes outside is generally more effective than sitting beside a bright window.

And you don’t need sunshine.

Even on a cloudy morning, outdoor light is usually far brighter than the lighting inside our homes and workplaces.

If possible, combine this habit with your five minutes of movement. A short walk outside allows you to complete both at once.