The power of early morning sunshine
Anyone else think the 5am (or earlier!) morning routines promoted by some influencers are just unrealistic and unnecessary? I've found that just two simple things I can get done in 15 minutes or so are all you need to set yourself up in the right way for the day ahead.......
6/9/20243 min read


There's a lot made of morning routines. Every health coach, wellbeing influencer, or self-made high flyer has their own early morning recipe for success. We're encouraged to copy these routines if we want to acheive the same success. We're told of the virtues of getting up at 4.30am, hitting the gym for an hour, meditating, journaling, reading, planning, prioritising and time-blocking our days.
But I've found that it's a false economy. If I want to get up at 4.30am, that would mean going to bed about 8.30pm - that's just not practical in a busy family environment or when you don't get home from work until 7pm. So the alternative is squeezing your time in bed and for sleep - and that's just not a good idea for so many reasons.
I've come to the conclusion that there are two things that are important to me in the morning and that are non-negotiable. And they're dead simple.
Time to myself
The first is time to myself.
I always start the day with a small amount of time to myself. Sometimes it's no more that 15 minutes. How I use that time varies depending on how I feel. I could use it for some journaling. I could use it to just gather my thoughts about the day ahead, or to think through something that's bothering me. Sometimes I'll read.
But the key is it's my time, to use as I want, before the rest of the family, work and everything else intrudes. It means I start my day on a positive footing, and in a productive mindset, feeling like I've achieved something for myself. It sets me up for the day ahead.
Early morning sunshine
My second non-negotiable is getting outside and getting some early morning sunshine. Early morning sunshine holds remarkable benefits for our mental and physical well-being:
Exposure to early morning sunlight plays a crucial role in improving our mental health. It helps regulate the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Starting the day with sunlight can lead to a more positive outlook, reduced stress levels, and improved mood.
Sunlight is a natural source of Vitamin D, which is essential for bone health, immune function, and overall vitality. Early morning sun exposure allows our bodies to produce adequate Vitamin D, which can be harder to obtain from diet alone. This not only supports physical health but also contributes to a sense of well-being and vitality.
Early morning sunlight can help us sleep better. Our circadian rhythm, the internal clock that regulates our sleep-wake cycle, is heavily influenced by natural light. Morning sunlight helps synchronize this rhythm, making it easier to fall asleep at night and wake up feeling refreshed. Consistent exposure to early morning light can lead to better sleep quality and overall improved energy levels.
Starting the day with sunlight also invigorates our senses and make us feel more alive and excited. The natural light boosts our energy levels and prepares our mind and body for the day ahead.
I get that we're not blessed with sunshine every day in this country. But just being outside on a cloudy morning can give you quite a lot of the same benefits, albeit you might need to be outside slightly longer.
What about in the winter when the mornings are dark? Well the research says that you can buy super powerful light boxes and similar reasonable cheaply that can mimic some of the effects of sunlight for your circadian rhythm and disposition etc (though not the vitamin D impact). I've yet to try this myself but may well give it a go later this year.
Stacked together
They are my two non-negotiables: time to myself and exposure to early morning sunshine. I told you it was simple. It doesn't have to be complicated or take hours.
And the best thing about doing these two things is that they can be stacked together. I'll get my 15 minutes of sunshine or daylight exposure whilst reading, or journaling etc. Net result is I only need to work out how to fit 15 minutes or so extra into my morning before I need to get ready for work, or exercise, or take the dog for a walk etc.
So the key takeaway is that creating time for yourself outside, first thing in the morning is one of the simplest and most powerful things you can do to enhance your mental health, regulate your circadian rhythm, ensure adequate Vitamin D levels, and set yourself up for the day ahead. Simple and transformative.
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