Morning Light Before Screens: The Small Daily Habit That Can Transform Your Energy

Why morning light matters — especially up north

If you wake up tired, reach for your phone before your feet hit the floor, and still feel sluggish after your morning coffee, you’re not alone.

One small, powerful shift could change that: morning light before screens.

Right now, in summer, we have a golden opportunity — long daylight hours mean more natural light to work with. But in northern latitudes (e.g. UK, Ireland, Scandinavia, Canada), our light exposure changes drastically through the year. If we learn to use it well now, it becomes a built-in rhythm we can carry into the darker months.

The modern morning problem

Here’s the reality:

Most of us start the day with artificial light — often from a phone, tablet, or laptop. That light is bright in the wrong way. It contains a lot of blue wavelengths but lacks the full spectrum of natural morning light.

When our brains meet screen light first thing, they miss the specific wavelengths of early sunlight that signal, “It’s morning — time to wake up, set your body clock, and get metabolism and hormones firing.”

How morning light works in your body

When you step outside and let your eyes (without sunglasses or glass between you and the light) meet natural morning light, something incredible happens:

• Your brain releases cortisol — your natural “get-up-and-go” hormone — at the right time of day.
• Your melatonin production shuts down — so you stop feeling groggy and start feeling alert.
• Your body clock resets — setting a timer for melatonin to return in the evening, making it easier to fall asleep later.
• Your mitochondria (energy powerhouses) get a boost — because natural light feeds them in a way artificial light can’t.

It’s like pressing “reset” on your body’s daily operating system.

Why this is even more important in northern latitudes

Near the equator, light is strong and consistent year-round, so the body gets a reliable morning signal without much effort.

But up north, light changes with the seasons:

• Summer: We get long days, but many of us still spend mornings indoors or behind glass.
• Winter: The light is weaker and the window for morning light is short — making the habit even more valuable.

This means we have to be more intentional about seeking that morning light cue if we want steady energy, better sleep, and balanced hormones.

How to get morning light before screens

Step 1: Go outside within 30–60 minutes of waking.

Even if it’s cloudy, morning light is still far brighter and richer in the right wavelengths than indoor lighting.

Step 2: Skip sunglasses and avoid looking through windows.

Glass filters out key wavelengths. You don’t have to stare at the sun — just be in the ambient light.

Step 3: Spend at least 5–10 minutes (sunny day in summer) or 15–30 minutes (winter) outdoors.

You can walk, stretch, water the plants, or just sip your tea. Movement is a bonus.

Step 4: Delay screens until after your morning light.

If that feels impossible, try a quick 2–3 minutes of outdoor light before opening your phone.

Making it work all year round

• Summer: Use early light to anchor your day and keep your sleep pattern consistent, even with late sunsets.
• Autumn: Keep the habit — it will help your body adjust as mornings get darker.
• Winter: Use every bit of daylight you can, and consider a high-quality light therapy lamp in addition to (not instead of) outdoor light. If you’re interested, check out this site (this link will give you a 10% discount).

The takeaway

Morning light before screens is one of the simplest, most powerful things you can do for your energy, sleep, and mood — especially if you live in the north.

Start now while mornings are bright and easy. By the time winter comes, you’ll have a rhythm that supports you all year.

💡 Want more seasonal, science-backed ways to feel at your best in northern latitudes?

Download my free guide Thriving in Northern Latitudes below.

P.S. Tickets are now available for my Autumn Reset — a calm, clear, rhythm-based way to prepare your body for the seasonal shift without restriction or overwhelm. It’s a low-cost way to work with me, and you still get support and the chance to ask lots of questions through the friendly What’s App group!