posted 17th February 2025
*Morning light exposure*
Our bodies (especially the hypothalamus and pineal gland in the brain) are designed to follow the natural light-dark cycle of the sun. In the morning, exposure to natural sunlight signals wakefulness, while darkness in the evening signals rest.
Yet, in today’s world, many kids start their day with artificial lights and screens—missing out on this crucial biological reset. So, let’s bring back the natural way to wake up!
5 Simple Ways to Get Morning Light (Even on Busy Mornings!)
*Step Outside First Thing*
As soon as you wake up, spend 1-2 minutes gazing at the sky—no windows, no screens in between.
Let your child do this before breakfast, TV, or school prep.
Even on cloudy days, natural light is far more powerful than indoor lighting.
*Make It Part of the Morning Routine*
Walk to school instead of driving.
Have breakfast near a bright window or better yet—outdoors!
Take a short morning walk together before the day starts.
These tiny shifts reset the body’s internal clock, helping children feel more awake in the morning and sleepier at night.
*Encourage Outdoor Play Early in the Day*
If your child can get 30-60 minutes of outdoor play in the morning, their circadian rhythm will be much healthier. If mornings are too rushed, try:
Letting them play outside after school instead of heading straight for screens.
Eating an after-school snack outdoors.
*Get Grounded While Getting Light*
Want to double the benefits? Try barefoot grounding while getting morning light.
Stand on grass, sand, or soil while looking at the sky.
This helps reduce stress, improve mood, and enhance sleep.
*No Screens in the Morning*
When kids start their day with screens, it can delay the body’s natural wake-up signals (causing grogginess and crankiness).
Suppress serotonin production, which affects mood and focus.
Increase cortisol (the stress hormone), making kids feel more anxious or overstimulated.
Reduce motivation for real-world activities like playing outside or engaging with family.
The Science-Backed Benefits of Morning Light
Resets the Circadian Rhythm – Aligns the body’s natural clock for better energy during the day and deeper sleep at night.
Improves Sleep Patterns – Kids fall asleep faster and stay asleep longer.
Boosts Focus and Concentration – Thanks to better sleep, kids are more alert and ready to learn.
Strengthens the Immune System – Quality sleep means a stronger body and fewer sick days.
Balances Mood and Emotions – Sunlight increases serotonin (the happy hormone!), reducing stress and anxiety.
Regulates Hunger and Appetite – A healthy circadian rhythm helps kids avoid overeating and energy crashes.
Potential Vitamin D Boost – While the UK might not be the best for year-round Vitamin D, every little bit helps!
