Morning Light, Better Sleep: The Case for Getting Outside Before 9
Your internal clock takes its cue from daylight. A short walk after waking may be the cheapest sleep aid there is.
Light is the strongest signal your circadian system receives. Bright morning light helps anchor your internal clock, which shapes when you feel alert and when you feel sleepy that night. Even on an overcast day, outdoor light is far brighter than typical indoor lighting.
A practical routine: step outside within an hour of waking for 10 to 20 minutes. Never look directly at the sun.
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