I’ve always struggled to maintain a consistent morning routine.
I'd love to start the day journaling, reading or working out, but the reality is that the first thing I usually do is pick up my phone and scroll. It’s a harmless-sounding habit, but it leaves me feeling tired and stressed.
To stop this toxic cycle of scrolling and snoozing, I've been trying to get outside as soon as I wake up for the past few months.
This simple habit has helped me feel more positive and—miraculously—made getting out of bed feel easier.
According to Sophie Bertrand, resident nutritionist at Lingo, getting outside first thing has some other benefits, too.
“It sets our circadian clock,” she says, which is our body’s internal timekeeper.
Bertrand explains that a quick fix of sunlight in the morning will encourage your body to release sleep-inducing hormones in the evening, making it easier to drift off.
This definitely reflects my experience, but here are the other benefits I’ve noticed.
It makes getting out of bed easier
I’ve tried doing morning workouts before. While I occasionally enjoyed them, I dreaded them on the days when I woke up with no energy.
But my new morning habit means I look forward to getting out of bed.
I’m lucky enough to have a small balcony that gets the morning sun. This is where I now usually spend the first 20 minutes of my day, pairing the early sunshine with a hot drink and some plant maintenance.
It’s a relaxed way to start the day and much more tempting than a HIIT workout when I don’t have much left in the tank.
It reduces my stress levels
I’m always tempted to scroll my phone or jump onto my to-do list when I wake up.
But this new habit has encouraged me to have 10 to 20 minutes without any screens, either sitting with my thoughts or doing something I enjoy like reading or gardening.
I’ve noticed that having this calm moment to myself helps me feel less stressed throughout the rest of the day.
It improves my mood
Getting outside first thing has improved my overall mood, too.
I wake up feeling cheerful because I’m looking forward to my morning on the balcony, and I also feel happier when I have to start work.
I find that being outside and getting fresh air is always an immediate mood-booster, too, particularly when I’m up early enough to hear the birdsong.
It encourages me to get up earlier (and go to bed earlier)
I've always found it difficult to wake up early in the morning, but I find it a lot easier now thanks to this little routine.
I also go to bed earlier and find it easier to drift off.
Having this established sleeping routine has led to better sleep quality with fewer wake-ups, so I feel fresher during the day.
How to make morning daylight a habit
According to Bertrand, you should spend at least 20 minutes outside in the morning to experience the health benefits.
This has been easy for me during the summer months, but it's difficult now that it’s cold.
On days when the weather is bad, I've been going on a walk, which is still enjoyable as long as I’m wearing a good coat.
“Getting outside and pairing that with movement can be really beneficial,” Bertrand says.
She adds that fresh air is good for you, even if you can't get outside.
“Maybe it's just having your morning breakfast or coffee with the door open – you don't have to be sitting outside,” she says.
“Even if you just stick your head out of a window, I know you might look a little bit crazy, but getting that sunlight can be so beneficial,” Bertrand adds.
Overall, morning daylight has been an incredibly beneficial practice for me and I'd recommend it to anyone who struggles with sleep.
