💤 Want Better Sleep? Start with the Sun

By: Oralia Acosta

If you’re staring at the ceiling at 2 a.m. or dragging yourself out of bed at 7 a.m., the solution might not be melatonin gummies or white noise machines—it might be the sun.

That’s because your sleep is ruled by your circadian rhythm, a natural 24-hour clock that tells your body when to be alert and when to rest. And the main thing that sets this clock? Light.  Natural light!

Getting 10–15 minutes of sunlight in the morning helps suppress melatonin (your sleep hormone) and boosts cortisol (your wake-up hormone). This keeps your internal clock running on time, so that by evening, melatonin rises naturally, signaling your body to slow down and prepare for rest.

No sunlight = a confused clock = poor sleep.

Three easy ways to sync up today:
☀️ Step outside within 1 hour of waking; BEST practice:  Get out in FIRST sun (within the first 45 minutes of sunlight)
📞 Take your calls near a sunny window
💡 Dim lights after sunset and avoid screens late (Wear blue blocking glasses)

This isn’t about becoming a morning person. It’s about using the tools your body already understands to improve how you feel, think, and sleep.

Harness the sun by day—and let your body rest by night.