Morning Light Exposure Challenge: Head Outdoors This March

This month, La Pochette’s Wellness Challenge focuses on the power of morning light. We're encouraging you to join us in introducing this simple, science-backed habit that can boost mood, improve sleep, and regulate energy levels

With spring on the horizon and mornings growing brighter after months of dark, cold starts, it's time to reconnect with daylight and make the most of the changing season.

Why Morning Sunlight is So Important for Your Health

Morning sunlight offers much more than a feel-good start to the day. Early light exposure helps synchronise your circadian rhythm, which regulates sleep, energy, and mood. As we transition into spring, many people notice shifts in their energy levels and sleep cycles. Making a conscious effort to get morning sunlight can help your body adjust smoothly to the change in seasons.

The Science Behind Morning Sunlight Exposure

Scientific studies show that morning light exposure can have a profound impact on many facets of your daily wellbeing:

• Boosts Sleep and Energy: Research from the University of Colorado Boulder found that exposure to natural morning light helps people sleep better and feel more energised throughout the day by aligning their internal body clock.

• Enhances Alertness:A study published in the Journal of Clinical Sleep Medicine highlighted that spending 20-30 minutes in morning light significantly improves alertness and reduces daytime sleepiness

• Improves Mood and Reduces Symptoms of SAD:The National Institutes of Health (NIH) states that morning light exposure helps regulate serotonin levels, which play a crucial role in mood balance. Regular exposure to natural light can alleviate symptoms of low mood and seasonal affective disorder (SAD), making you feel more positive and focused.

Why Direct Outdoor Light is Best

While sitting by a window may offer some light, outdoor exposure is far more effective. Glass can filter out a significant portion of UVB rays, which are essential for Vitamin D production and circadian rhythm regulation.

Outdoor sunlight provides up to 10,000 lux, compared to indoor light at only 500 lux and your eyes need direct exposure to natural light (without sunglasses) to trigger the body’s natural wake-up response.

Optimal Timing for Maximum Benefit

To get the most from morning light, aim to step outside within 30 to 60 minutes of waking up. This early exposure helps:

• Suppress melatonin (the sleep hormone), signalling to your body that it’s daytime
• Increase cortisol levels naturally, boosting alertness and energy
• Improve focus and mood throughout the day

The Role of Vitamin D

Morning sunlight also helps maintain Vitamin D levels, which are essential for immune health, bone strength, and mood regulation. While winter sun may not be as strong, consistent exposure still contributes to overall well-being

10 Tips For Embracing the Morning Sunlight

1. Step Outside for Your Morning Drink
   Take your coffee or tea outdoors to soak up the morning light.

2. Take a Short Walk
   Combine light exposure with a gentle walk - walking your dog or popping to your nearest shop is the perfect excuse.

3. Use Your Balcony or Garden
   Even a few minutes standing outside makes a difference.

4. Do Your Morning Stretches Outside
   Yoga or light stretching outside will not only boost your flexibility but your mood too.

5. Breathe Deeply
   Pair morning light exposure with deep breathing exercises to enhance relaxation.

6. Prioritise Early Exposure
   Try to get outside within the first hour of waking to align your circadian rhythm.

7. Listen to Nature
   Pay attention to birdsong or natural sounds when you head out, it’s been shown to help reduce stress

8. Make it a Routine
   Establish a short daily habit that involves stepping outside, even if just for 5 minutes

9. Commit to 20-30 Minutes Daily
   Build up a little each day and aim to be getting at least 20 minutesof morning light for maximum benefits.

10. Layer Up!
    It’s getting lighter but here in the UK it's still chilly in March so dress warmly while getting your morning sunlight.

Final Thoughts

As mornings get brighter and longer, March is the perfect time to embrace the power of morning sunlight. This small, simple habit can improve your sleep, lift your mood, and boost your energy, helping you ease into the new season feeling refreshed.

We’d love to hear how you’re getting on! Share your morning sunlight routines, tips, or reflections with us and tell us if you’ve noticed any impact on your mood, sleep, or energy levels.

Tag @lapochettelife on Instagram to join the conversation. The most inspiring submission will win a £150 La Pochette voucher and be featured on our social media.

Let’s welcome lighter mornings, brighter days, and a refreshed mindset, one sunrise at a time.