Embrace the Golden Hour -- How Morning Sunlight Powers Your Day

There's something profound that happens when the sun first breaks the horizon each morning. It's not only beautiful, but it's also your body's wake-up call -- a personal invitation to start your day with purpose.

What if I told you that simply stepping outside to greet the morning sun could transform your day, enhance your energy, improve your mood, and boost your well-being? 

Reaping the benefits of morning sunlight can promote a happy, healthy lifestyle. It fits in perfectly with the Eat Move Groove life approach - encouraging you to spend time outside to reset your mind and body. 

The Science of Sunrise

The research on morning sunlight exposure has uncovered the ways that natural light—specifically morning light—impacts our body.

• Body Clock Reset: Morning light exposure can improve sleep quality. 

• Metabolic Support: People who receive morning sunshine may manage their weight better. 

• Mental Health: Morning sunlight exposure acts as a natural antidepressant.

• Vitamin D Production: Even brief morning sun exposure kickstarts vitamin D synthesis, boosting immunity. 

My Personal Transformation from Greeting the Sun 

My relationship with morning sunlight developed over time. I was caught in the familiar cycle: struggling to wake up, relying on coffee to get awake, and experiencing that afternoon energy crash. I gradually began greeting the day with sunshine.

The Personal Benefits I've Experienced

• Energy That Actually Lasts: I have steady energy that carries me through the entire day. My afternoon crashes are a thing of the past.

• Sleep That Comes Naturally: I used to lie in bed scrolling through my phone before falling asleep. Now, I naturally fall asleep and often wake up without an alarm.

• Mood Stability: The morning dread I used to experience has been replaced by a sense of calm.

• Connection to Something Bigger: There's something profound about beginning each day in direct relationship with nature. It reminds me that I'm part of something much larger than the stress of my day.

Sunrise brings wellness

Three Ways to Plan to Get Outside

Sun Solution #1: Perfect for busy professionals, parents with young children, and anyone new to morning routines.

• Step outside immediately after waking, even if it's just to the doorway, sidewalk, or balcony. Stand there for 5 minutes and let the light greet you.

• Extend to 10 minutes. Notice the light, the air temperature, and the sounds around you. Take it all in.

• Add gentle movement—extend your morning moment with easy stretching, walking, or simple calisthenics while outdoors.

Sun Solution #2: Perfect for those seeking a more meditative start to the day, people with moderate schedules, and anyone interested in mindfulness practices.

• Step outside with your morning beverage. Find a comfortable spot to sit or stand.

• Spend the first 5 minutes in silence, reflection, or mindful awareness.

• Spend 10-15 minutes in gentle movement—walking or stretching.

Sun Solution #3: Perfect for you if you’re active and enjoy being outdoors. 

• Plan outdoor activities that naturally get you outside in the morning. Take your dog on a walk, garden, or enjoy a morning swim.

• Combine sunlight exposure with activities you already enjoy or want to develop.

• Start with 20 minutes and gradually extend the time based on your schedule and energy levels.

Be Consistent: Daily exposure is more important than duration. Your natural body rhythm will respond to consistency.

The Ripple Effect: How Morning Sunlight Transforms Everything

What I find most encouraging about this practice is how it creates positive flow throughout my day. When I start my day aligned with natural rhythms, everything else begins to flow more smoothly. I have more sustained energy throughout the day. My mood is positive and refreshed. I am more patient and can get more done throughout the day. When I slow down, I reap these benefits. Sometimes we just need a reminder to slow down and take a breath.

Your Invitation to Begin

Tomorrow morning, before you check your phone, before you dive into your to-do list, before you do anything else, step outside. Stand in the morning light for just five minutes. Whether you live in a studio apartment with a small balcony or a house with acres of land, and whether you're dealing with chronic illness or training for a marathon—the sun is available to everyone. It's free and it's yours to enjoy every day.

Eat Move Groove intern Barbara DePasquale is a graduate student in the Master of Science in Nutrition and Nutrigenomics program at Manchester University in Fort Wayne, IN.