The morning light habit that resets your sleep
Ten minutes outside before your coffee may do more for tonight than any supplement.
Your body keeps time with light. Bright light early in the day tells your internal clock that the day has started, and that sets the timer for feeling sleepy roughly fourteen to sixteen hours later.
Outdoor light is far brighter than indoor light, even on a cloudy morning, so a short walk or a coffee on the balcony counts for more than a lamp. Glass filters some of it, which is why stepping outside matters.
The other half of the habit is a steady wake-up time. Going to bed at the same hour is hard to force; getting up at the same hour, weekends included, is something you can control, and your bedtime tends to follow.
Try this
- Get outside within an hour of waking, for 10 minutes on bright days and up to 30 on grey ones.
- Keep your wake-up time within about an hour, seven days a week.
- Stop caffeine around eight hours before you plan to sleep.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.