The Morning Habit That Could Change Your Day

By Jennifer Wilson, Senior Director of Health and Performance

There’s something quietly magical about stepping outside for a walk just after sunrise. The world’s calm, the air is crisp, and the soft glow of morning light spills across the sky. But beyond the peaceful atmosphere, there’s real science behind why a morning walk — especially one that exposes you to natural sunlight — can do wonders for your health. 

Sunlight and Your Circadian Rhythm 

Our bodies are guided by an internal clock called the circadian rhythm. This 24-hour cycle influences everything from hormone production to sleep patterns and energy levels. And one of the most powerful ways to set or "reset" this clock is natural sunlight, especially in the morning. 

When your eyes are exposed to natural light early in the day (without sunglasses), it sends signals to your brain’s suprachiasmatic nucleus — the master clock — telling your body it’s time to wake up. This exposure: 

• Boosts cortisol (in healthy amounts), helping you feel more alert 

• Increases serotonin, a neurotransmitter that enhances mood and focus 

• Starts the countdown to melatonin production, which kicks in at night and helps you sleep better 

Why It Matters 

Modern life keeps many of us indoors under artificial lighting, staring at screens that confuse our internal clocks. As a result, sleep suffers, energy drops, and mood can take a hit. A simple 20-minute walk in the morning sun is one of the most natural ways to restore this balance. 

Here’s what a regular morning walk can do for you: 

• Improve sleep by helping regulate melatonin 

• Lift your mood thanks to natural serotonin boosts 

• Increase energy and reduce mid-day fatigue 

• Support metabolism and weight regulation 

• Sharpen focus and mental clarity throughout the day 

How to Make It Work for You 

You don’t need a scenic park or a long trail — just step outside within an hour of waking up and walk for at least 10–30 minutes. Skip the sunglasses (unless necessary), let your skin and eyes soak up the light, and try to avoid distractions like checking your phone. 

It isn’t just a peaceful way to start your day — it’s a scientifically-backed tool to reset your biological clock, boost your mood, and improve your overall health.