Daily Tiny Habit: Morning Light Reset

Morning Light Reset: Anchor Your Circadian Rhythm

Morning sunlight exposure kickstarts your day with sharper focus and sets up deeper sleep tonight. Just 2-5 minutes outside after waking—no sunglasses—triggers your body's master clock for better energy rhythms.
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Science Behind It

Andrew Huberman's research shows morning light activates retinal cells that signal the suprachiasmatic nucleus (SCN), raising cortisol at the ideal time for alertness while suppressing melatonin until evening. A study in insomnia patients found 60 minutes of ~2500 lux morning light increased total sleep time by 51 minutes over three weeks.
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How to Do It

After waking, step outside for 2-5 minutes of natural daylight. Cloudy days work too—intensity matters less than consistency. Feel the shift immediately.

Track Your Wins

Note energy levels pre- and post-habit in a journal. Pair with Pausa's Reset for amplified effects