YourpHLevel Newsletter: Morning light

The Hidden Power of Morning Light: A Simple Hack  🌅

I have to say that this is a habit I now do on the daily but it was not always so until I realized how much it helps not only my day but my sleep! Most of us start our days by diving straight into work, caffeine, and digital screens. But what if I told you the real key to boosting your energy, mood, and mental clarity could be as simple as stepping outside for 10–20 minutes of natural sunlight first thing in the morning? 🌞

Why morning light is a game changer

When sunlight hits your eyes, it triggers your brain to stop producing melatonin (sleep hormone) and start producing serotonin (the "feel-good" hormone). This helps you wake up, feel alert, and get a mental boost. Research shows that getting natural light exposure within the first 30–60 minutes of waking up resets your circadian rhythm, improving sleep quality, energy, and mood.

A Real-World Example: Ray Dalio’s Morning Ritual 💼

Ray Dalio, founder of Bridgewater Associates, credits his mental clarity and productivity to starting his day with a walk outside. In his book Principles, Dalio mentions that this simple habit helps him "reset his mind" and approach complex decisions with greater focus. Like many top performers, he knows that getting sunlight early is a powerful way to align your body with its natural rhythms, setting the stage for a more successful day.

Why It Matters for Your Health 🌱

Morning sunlight doesn’t just help with mental focus—it’s also critical for your gut health. Studies show that sunlight exposure influences the microbiome, the bacteria that live in your gut and play a major role in overall health. By regulating circadian rhythms, morning light helps maintain the balance of these microbes, which supports immune function, digestion, and mood. Our body has external sensors and its importance to help it connect in that way!

How to Make It Part of Your Routine ⏰

1. Wake Up 10–20 Minutes Earlier: Set an alarm to get outside right after you wake up.

2. Avoid Screens: Focus on the light, not your phone.

3. Get Moving: A quick walk or stretching outdoors works wonders.

For me for example, I sometimes take my cup of coffee and pace outside for five minutes- that’s sufficient! it does not have to be hard.

The Take Away 🌄

Morning light is a powerful, low-cost hack for improving your sleep, mood, and productivity. Whether you're an entrepreneur or just looking to optimize your day, this simple habit sets the tone for better performance, health, and energy. Try it for 30 days and see the difference.

#MorningRoutine #SunlightForHealth #Biohacking #MicrobiomeHealth #OptimalPerformance #yourphLevel

Wishing you and your bugs health and vitality,

Nadine

Dr. Nadine Halawa, PharmD, BCPS - Board-certified pharmacotherapy specialist

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