Sleep Foundation

Morning routine


What we do in the morning can have an impact on what time we will fall asleep in the evening. Research suggests that daylight plays a role in adjusting our body clock and setting a sleep stopwatch.

When we are exposed to daylight it hits the retina at the back of our eyes. The blue light in the daylight landing on the retina sends a signal to our brain, influencing the body’s master clock. This process sets a count-down timer of approximately 16-hours leading towards us becoming tired and being ready to sleep.

To improve health consider

  • Try to get outside into daylight in the first hour of waking in the morning
  • In darker winter months using a daylight lamp for 15 to 20 minutes in the morning may have a benefit.


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