Morning daylight and sleep: 4 doctors gave the same tip

A Tom's Guide editor who speaks with sleep experts reports that four doctors recommended getting natural morning daylight; after a week of spending about 10 minutes outside with her coffee she described less brain fog, steadier energy and faster sleep onset.

As a Sleep Features Editor who interviews neuroscientists and sleep specialists, the author experienced marked fatigue and sought expert advice. Multiple doctors repeatedly recommended morning natural daylight as a key sleep hygiene practice. The author spent about a week stepping into a garden with coffee for around 10 minutes in the morning and noted changes in daytime energy and nighttime sleep. What is reported: - Several sleep experts told the author that getting natural daylight in the morning sends a "wake up" signal to the brain and helps reduce sleep inertia. - Dr. Lindsay Browning said daylight, even on grey days, can help suppress lingering morning melatonin that contributes to grogginess. - Morning light can support the cortisol awakening response (CAR), and Dr. Andrew Franklyn-Miller is reported to advise aiming for 10 to 30 minutes of bright light (10,000 lux) within an hour of waking. - Natural sunlight on skin is noted as a source of vitamin D, which doctors linked to serotonin production; serotonin is described as a precursor to melatonin relevant to nighttime sleep. - The author reported that avoiding screens for about 10 minutes while outside, getting fresh air and listening to birds coincided with steadier energy during the day and falling asleep faster at night. Summary: The article reports that repeated expert advice to get morning natural daylight coincided, for the author, with reduced morning brain fog, more consistent daytime energy and quicker sleep onset. Undetermined at this time.